Creatine is one of the most popular supplements for increasing physical endurance. Moreover, unlike many other dietary supplements of unknown composition and origin, its effectiveness has been proven by numerous scientific studies.
The main thing the human body needs creatine for is increasing the amount of energy that a cell can produce.
To understand what we are talking about, we need to understand how the cell produces energy.
The primary cellular form of energy is the molecule adenosine triphosphate (ATP). When a cell performs any work that requires energy, it takes it from the ATP molecule, which is converted into adenosine diphosphate (ADP).
The amount of ATP in cells is limited. And with intense physical activity, the ATP reserve is depleted quite quickly.
This is where creatine comes into play, 95% of which is found in muscle cells in the form of phosphate and helps replenish ATP, and therefore allows muscles to work longer and more intensely.
The more creatine is in muscle tissue, the greater the hidden source of energy, and the higher the physical endurance. And not just endurance. The supply of the substance in the muscles makes them stronger and accelerates growth.
Hundreds of studies have shown that when taking creatine, athletes run and swim faster, pedal more intensely, and lift more weight.
Moreover, this chemical compound helps to demonstrate better results in absolutely any physical activity, and not just when playing certain sports. The supplement is also indicated for the most common fitness activities, as it helps to do more squats or push-ups.
However, creatine has one limitation. It improves only short-term physical work performed with high intensity. For example, it is very useful for high-intensity interval training, which is necessary for losing weight. But it does not work when it comes to long-term activity associated with small muscle efforts.
This fact is explained by the fact that long-term muscle work of low intensity is less than intense and short-term, limited by the depletion of ATP reserves.
How to take?
Creatine can be purchased in many forms today. But not all of them have been studied scientifically.
The form that has proven its effectiveness in the largest number of scientific experiments is creatine monohydrate. This dietary supplement makes it possible to increase the reserves of the substance in the muscles by 10-40%.
The exact amount depends on the initial level of the compound and the characteristics of the body. The less the substance was initially, the more it will become after taking the dietary supplement.
The best way to take creatine is to take it in high doses for several days and then switch to a low dosage.
The scheme is as follows.
1. Saturation stage
For 5-7 days, 4-5 times 5 grams.
The total amount of the substance taken should be 0.3 grams per kilogram of body weight. That is, if you weigh 50 kg, then you should drink 15 grams per day, if 80, then 24.
In this case, the maximum dose should not exceed 25 grams. Even if your body weight allows it.
For people with a small mass, for example, for thin, short girls, 2 days of intensive use instead of 5 are indicated.
2. Transition to maintenance therapy
Can be done in two ways:
- or 3 grams per day for 28 days;
- or 9 grams – 6 days.
How to drink - before or after training?
At the moment, there is no clear scientific answer to this question.
Some scientists say that it is better before, as this makes it possible to train more effectively. Other researchers (there are several more of them) believe that creatine is, after all, because it helps muscles recover faster.
Since neither one nor the other point of view has yet been scientifically proven, the most reasonable recommendation is to take creatine during the day when it is convenient.
It is correct to drink creatine monohydrate at the same time of day so that it has time to be fully absorbed before the next dose. In the first stage, when you need to drink 20-25 grams, the doses are evenly distributed between breakfast, lunch, afternoon snack...
How to drink creatine monohydrate powder?
First of all, you should remember that creatine should be in powder form. Liquid dietary supplements are absolutely ineffective, since when mixed with water, the active substance loses its beneficial properties.
In addition, you should pay attention to whether the dietary supplement contains sugar. It is better if it is a pure product. No sugars or other harmful compounds.
5 grams of dietary supplements are usually dissolved in a glass of water and drunk immediately. As already mentioned, this substance does not tolerate prolonged contact with liquid, so the drink should never be made in reserve.
Creatine requires a fairly large amount of liquid. Therefore, immediately after drinking a glass of water with dietary supplements, you need to drink another one or two glasses of clean water.
Since the absorption of the compound occurs better against the background of the simultaneous consumption of proteins or carbohydrates, it should always be taken together with protein or carbohydrate foods.
Side effects and contraindications
When taken correctly in low doses, the dietary supplement is completely safe and does not cause any side effects in healthy people.
A few side effects relate only to the first – satiating – phase of administration.
In rare cases, cramps, nausea and diarrhea, and swelling may occur. When switching to taking lower doses, all these phenomena disappear.
Something to keep in mind when taking creatine is that this compound requires a lot of water, so you will need to drink more than usual while taking it. In addition, you should not train in the heat, as this can lead to.
Contraindications for use are kidney disease, as well as the use of certain medications that have a potential nephrotoxic effect. Also, creatine should be taken with great caution if you have diabetes, as this disease itself negatively affects kidney function.
The effect of the compound on pregnant women and nursing mothers has not yet been established. So, you should not take it during pregnancy and lactation.
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