Article content:
How does this supplement affect the body? Application in sports. Negative effects and recommendations for use.
The search for a truly safe and high-quality supplement that could accelerate the process of muscle growth and increase the effectiveness of training is the task of many athletes. At the same time, more and more athletes prefer creatine - one of the most scarce and important elements for our body. It is he who is the source of "explosive" strength and energy. With its help, it is much easier to build muscle, increase endurance and achieve unique sports results.
How it works?
The action of creatine is no longer a mystery to science. The main task of this element is to increase the amount of ATP in the body and provide it with an additional source of energy. Taking the supplement ensures the normal functioning of all organs and systems, gives impetus to the restoration and growth of muscle fibers.
Without additional replenishment of its dose of ATP, it lasts only 15-20 seconds. After that, the muscles cannot perform their work at full strength, their performance decreases significantly. Taking creatine in such a situation is very relevant. Its action is aimed at creating an additional portion of creatine phosphate, which is considered the most important source of ATP.
In simple words, creatine works as follows. At the initial stage, under the influence of one of the enzymes, creatine phosphate is formed. After the component is combined with phosphate and the appearance of phosphocreatine. The first component almost instantly replenishes energy reserves in the body, increases endurance and muscle strength. The second (phosphocreatine) has a different effect. Its task is to re-charge already used molecules, which makes it possible to increase the athlete's potential many times over.
Place in sports
Creatine intake is very relevant in many sports:
- In bodybuilding, it allows you to increase the intensity of training, help muscle fibers recover, give the necessary energy boost, accelerate the growth of "dry" muscles, and start important processes in the body. Taking creatine gives results in one to two months.
- Creatine plays a special role for representatives of weightlifting and powerlifting. Supplementation provides tremendous explosive power, which is so necessary in these sports. If you have seen the competition of these athletes, then doubts will disappear by themselves. It takes a huge amount of energy to lift the bar off your chest and hold it. Creatine in this case provides nourishment and helps to complete the action to the end.
- It turns out that taking creatine is quite beneficial for sprinters. At the same time, the action of ATP is enough to give a charge for 18-20 seconds, which is quite enough to overcome 180-200 meters.
Thus, creatine has an energy effect in the body, which can be useful in almost any sport.
Side effects
Along with the positive effect of the supplement, there are a number of negative aspects. Of course, taking creatine rarely leads to side effects. If they do occur, they disappear in the shortest possible time. Numerous studies have shown that this supplement is natural and safe for the body. At the same time, in some experiments, creatine was used in large dosages and for a long time. But even in this case, there was no danger to health.
At the same time, it is still necessary to be aware of the possible negative effects:
- Firstly, taking the supplement is very dangerous from the standpoint of water balance. Studies have shown that creatine retains water in the body. This phenomenon is seen in almost all people who take the supplement for a long period of time. You can notice this phenomenon only by external signs - the appearance of edema on the face, its swelling, and so on. To avoid problems from taking creatine, you need to drink enough fluids and in no case take diuretics (as some "experts" advise). In this case, even more damage can be done. As a rule, if creatine retains water, then in an insignificant amount;
- secondly, the process of dehydration is manifested, when part of the fluid remaining in the body passes to the muscle fibers. As a result, slight dehydration of the body is possible. To avoid this effect, it is important to provide the body with a normal volume of fluid (up to 2.5-3 liters per day). Many athletes who take creatine for cutting often ignore these recommendations. As a result, serious health problems arise;
- thirdly, a violation of the digestive processes is possible - diarrhea, nausea, abdominal pain and so on appear. As a rule, an overdose of the drug can lead to this.
Reception features
Creatine can be taken in two modes:
- no download. In this case, the body should receive up to 5-6 grams of the supplement daily. The best time to take it is after training (on training days). If a trip to the gym is not planned, then you can drink your portion in the morning. Course duration - 60 days;
- with loading. Here, the first 6-7 days of creatine should be drunk five grams 3-4 times a day between meals. The duration of the course is 30 days.
Conclusion
Creatine is a powerful and beneficial supplement that is worthy of attention for both professional and beginners. The main thing is to follow the dosage, rules of administration and remember about side effects. Good luck.
