Hello dear readers. Continuing the topic of a healthy lifestyle, I would like to talk today about sports nutrition. We have already discussed with you. Did you know that there is another effective way to keep fit? So, what is creatine, benefits and harms, as well as reviews. It is suitable not only for gaining mass and increasing endurance. It is used effectively for weight loss.
It is a nitric amine/carboxylic acid containing nitrogen. This substance is found in all vertebrates. In nerve and muscle cells, it takes part in energy metabolism.
Nitrogen amine was isolated from skeletal muscles by a scientist from France - Chevreul. It happened in 1832. Much later, in 1926, it was experimentally proved that carboxylic acid stimulates the growth of muscle mass. It also promotes nitrogen retention in the body. This protects our muscles from dystrophy.
The direct effect of acid on the body was proven in 1980. The subjects consumed 20 g of creatine monohydrate for several days. As a result, the content of nitrogen amine in their muscles increased by 20%. The research results became available only in 1992 after being published in a medical journal. Since then, the supplement has been actively used by athletes.
The effect of creatine on the body
It is found in muscle tissue and is necessary for us for energy metabolism. And also it is necessary for the implementation of movements. Creatine is as important to the body as BJU. Just do not confuse creatine with keratin - they are two completely different substances. The second is a part of balms, masks, hair gels????
Nitrogen amine acts as an energy source. It increases endurance, gives us strength. Our muscles contain about 90-140 g of creatine. Its average consumption is 2 g per day
If a person is engaged in hard physical labor or goes in for sports, the expense is higher. In the body, nitrogen amine combines with phosphate to form phosphocreatine. It is this substance that improves metabolism in muscle tissue.
Creatine accumulates slowly in the body. Usually, it takes 5 to 14 days to reach the norm. This substance acts as a stimulant. Its effect is difficult to notice in ordinary life. But during training, it is he who helps us:
- cope with pain;
- physical discomfort;
- feel a surge of energy;
- strengthen joints and tendons;
- normalize the work of the cardiovascular and nervous systems.
In the body, carboxylic acid is synthesized by the kidneys, liver and pancreas. For its formation, the body needs protein. Or rather it: methionine, glycine, arginine.
What is creatine for in sports?
Nitrogen amine can short-term enhance athletic performance. At the same time, this is a natural substance, not a dope. It will be effective for fast runs over short distances. And also for gaining mass in bodybuilding. With power loads, creatine will help you become more enduring.
This substance is especially effective in those sports where there are accelerations, short-term jerks. It is a fast source of energy. It helps to train more effectively, as well as withstand heavy loads.
The body draws the necessary energy for a powerful jerk thanks to carboxylic acid. Those. it is responsible for the rapid supply of energy to our body. But if it is not enough, the content of ammonium ions will increase in the blood plasma. This will lead to a slowdown in physical activity, which athletes do not need at all.
Very well the role of creatine in sports is explained in this video.
Creatine for girls
The effect of carboxylic acid on the female body has been studied quite recently. Observations were carried out for women with varying degrees of physical fitness.
Experiments have shown that acid increases the strength of women. But its effectiveness is less compared to the effect on the body of men. Presumably, the effect of acid is associated with high levels of testosterone.
However, nitrogen amine is not contraindicated in women. This is especially true when losing weight. Thanks to him, you can increase the intensity of training. This will lead to active fat burning. In addition, this supplement allows you to save the muscles that are destroyed during weight loss. To maintain a beautiful female figure, the use of carboxylic acid supplements will not be superfluous.
What foods contain creatine
Nitrogen amine can be obtained not only from a food supplement. It is found in foods of animal origin. On average, we get 1 gram of them per day. I will give you an example of products that contain this substance. Creatine per 1 kg of product:
If you try to increase the level of creatine in the body with foods, you can overload the organs. After all, with it we will get a horse dose of protein and fat. Just imagine how much pork you need to eat to get 100 g of nitrogen amine! That is why it makes sense to use sports nutrition - pure creatine.
Muscle tissue is able to absorb it in large doses. In this case, there is no overload of other organs and systems. But this is only necessary if you lead a very active lifestyle. Or are you actively involved in sports in order to lose weight.
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