Creatine is a natural substance found in meat and fish and is partly synthesized in the body from amino acids. For nutrition of athletes power sports and people leading an active lifestyle, the usual amount of creatine is not enough to replenish energy costs, so many athletes practice the additional intake of this substance in the form of a separate supplement or as part of nutritional complexes.
Let us consider in detail the creatine compound - what it is, what functions it performs in the body, how to take it, and whether side effects from use are possible.
From the point of view of chemistry, creatine is a carboxylic acid that performs the functions of energy metabolism in the body in muscle and nervous tissue. Chemical formula compounds - C 4 H 9 N 3 O 2. The body of a healthy person constantly contains about 140 g of this substance. An increase in the amount has a positive effect on performance and endurance. Creatine supplements are especially popular with bodybuilders, weightlifters, powerlifters, and representatives of high-speed sports disciplines.
In muscle cells, creatine interacts with phosphorus and supplies tissues with energy during physical activity- lifting weights speed run. Increasing the level of creatine phosphate in the body with the help of special supplements allows you to withstand extreme loads longer and increases the intensity of training by 20-25%. In addition, taking creatine allows the body to recover faster between workouts and in between sets.
In Greek, the word "kreas" means "meat". The compound was discovered in 1832, and already at the beginning of the 20th century it began to be used as a therapeutic supplement to regular nutrition. Like a complete look sports nutrition the connection began to be used only in 1992. By this time, the effectiveness of creatine in bodybuilding and other sports disciplines has been proven by full-fledged clinical studies.
There are several types of creatine compounds:
- Creatine hydrochloride;
- Monohydrate;
- Phosphate;
- Creatine malate;
- Krealkalin;
- Creatine ester;
- Long acting creatine.
The most active supplements based on creatine compounds have been developed and put into production already in this century. All types of creatine used in modern sports nutrition and medicine are relatively safe for the body and have no specific contraindications.
In the body, the substance is produced in the liver and pancreas, partly in the kidneys. Subsequently, it is transported to the skeletal muscles and accumulates there, being consumed in daily activities and with physical effort. Athletes and people engaged in heavy physical labor, the usual amount of nitrogen-containing carboxylic acid is not enough - it must be additionally supplied to the body in the form of ready-made and easily digestible supplements.
Beneficial effects
With a course application, the effect of creatine on the body is very multifaceted. The substance provides an increase in the amount of ATP in the body (the main energy reservoirs of cells) and accelerates the regeneration processes in the muscles. Muscle contractions during training and physical activity are done with creatine at peak intensity. The use of supplements in the recommended amounts contributes to the addition of muscle mass in the amount of 2-5 kg per month of use.
The following effects are also provided:
- Increased strength and endurance;
- Formation of relief muscles without fat and with a clear drawing of veins;
- Neutralization of lactic acid:
- Suppression of catabolism (the process of muscle destruction);
- Protection of the myocardium and blood vessels by reducing the amount of bad cholesterol;
- Therapeutic effect on the joints in the presence of inflammatory processes in those;
- Fast recovery after training;
- Stabilization of blood composition;
- Anti-inflammatory action;
- Protection of the nervous system;
- Prevention of the formation of malignant tumors in the body;
- Accelerated rehabilitation of patients after heart surgery;
- Therapeutic effect in heart failure: creatine is a natural regulator of the normal number of heartbeats.
The main purpose of using creatine in sports is to increase the energy level in the body and stimulate anabolic processes. When combining the course use of supplements and intense exercise, the body begins to produce hormones in an increased amount - testosterone, somatropin and insulin-like growth factor. This provokes an intensive increase in muscles without harm to other systems and organs.
Bodybuilders and bodybuilders are especially inspired by the fact that creatine-based supplements affect both the quantity and quality of muscle. The compound attracts water molecules to muscle cells, and every athlete knows that well-hydrated muscles look more rounded and pumped up. At the same time, the processes of protein breakdown in the body are minimized.
Thanks to creatine supplements, short and intense muscle efforts are possible, which alternate with periods of recovery. Such effects are necessary for sprint, contact and team sports. At the same time, creatine-based nutrition is not doping, but consists entirely of natural ingredients that are part of ordinary food.
Creatine supplements are useful even for older people who have problems with the heart and blood vessels, as well as for girls who want to lose weight. Taking drugs based on this compound is recommended for vegetarians and people who eat meat in insufficient quantities.
How to choose and how to take
When choosing creatine for course use, you should consider the purpose of using the supplement. If you are a strength athlete and want to increase strength and muscle mass, you should use short-acting supplements without unnecessary impurities.
The newer forms of creatine, such as Krealkalin, are more expensive, but are almost as effective as conventional monohydrate. Novice athletes can safely purchase traditional creatine monohydrate and use it according to the instructions. You can buy creatine monohydrate in an online store or sports nutrition supermarket. Be sure to ask the seller for a certificate of authenticity. It is safer to buy creatine in a pharmacy, but there is not always the most common dosage form for athletes.
Some tips from professional athletes:
- Pay attention to the manufacturer: the best creatine supplements are made in Germany and the USA;
- Tablet, powder, and bar supplements are equally effective;
- For beginners, it is better to avoid solutions and capsules - creatine is unstable in them.
Now about how to take creatine correctly, which is much more important than the release form. The best assimilation by the body is ensured by taking the supplement during the carbohydrate window - the period after training, lasting 1.5-2 hours.
You can take the supplement along with the gainer, protein shake, amino acids. The absorption of creatine is well promoted by carbohydrate foods - fruit juices, cocktails, sweets. Developed special additives With transport system which are absorbed almost immediately after consumption. 
The allowable dosage for strength training is 2-5 g. On non-training days, the supplement should be taken in the morning, combined with protein, amino acids or sweet juice, then in between meals. Course reception lasts 1 month, after which a break is made for 3-4 weeks. During the cycle, it is important to take the supplement regularly, providing the body with a stable level of additional muscle energy.
Contraindications and possible harm of creatine
Side effects of creatine during numerous studies of this compound have not been identified. Modern creatine-based supplements are an all-natural product, made up of mostly the same substances that make up regular food.
Harm from the use of creatine is possible only in case of individual intolerance to the components of nutritional supplements. For asthmatics and people prone to allergic reactions, it is better to consult a doctor before using drugs.
- Swelling caused by fluid retention in the muscles;
- Dehydration - lack of water due to the outflow of the main part of the body fluid into muscle tissues;
- digestive disorders;
- Seizures.
These effects occur extremely rarely and are completely reversible. Stopping the use of creatine leads to a complete restoration of body functions: excess fluid, creatine and other components of supplements are excreted from cells and tissues on their own.
To avoid side effects very easy - you just need to use the supplement in the doses recommended by the manufacturer, as well as follow the training and nutrition regimen.
Creatine is a very popular sports nutrition supplement that works as a muscle sculptor in the body. But increased attention to any product gives rise to disputes about its benefits and harms. What is advertised creatine really, who is it useful for (and is it useful at all), and what will happen to the muscles if you stop taking the supplement? It's time to learn all about creatine.
What is creatine
Creatine is not a new discovery at all, and certainly not a product created by the modern chemical industry. This is the usual one, opened back in 1835. The name for it (translated from Greek as “meat”) was not chosen by chance, since it is an indispensable component of meat, preferably red.
This nitrogenous organic compound is also synthesized by the human body. Its main constituents are amino acids, and. In our bodies, creatine is produced by the kidneys and liver. This substance is also produced by the pancreas, and it is concentrated mainly in skeletal muscles (almost 95 percent of the total). The remaining "strategic reserves" of the amino acid are found in the cells of the heart, brain and male gonads. Approximately 40% of the substance contained in human body, this is the so-called free creatine. Another 60% (approximately 100 g) is stored in a form known as creatine phosphate (phosphocreatine).
What is it needed for
The body uses creatine for ATP resynthesis. Adenosine triphosphate (ATP) is an organic compound that serves as the "driving force" and "fuel" for the muscles. Splitting, it supplies the cells with the energy necessary for muscle contraction.
So, when a muscle contracts (for example, during strength training), the ATP molecule is split into ADP (adenosine diphosphate), and the energy generated by this is sent to the muscles. When ATP stores at the cellular level run out, the cell loses its ability to contract. But in the human body there are several ways to restore ATP. The fastest - without the participation of oxygen, but in the presence of creatine phosphate.
Splitting, creatine phosphate forms phosphate molecules, and those, combining with ADP, create adenositrphosphate. With a deficiency of creatine phosphate, the restoration of ATP in this way becomes impossible.
Creatine Supplement: What is it?
If the body is able to synthesize creatine on its own, and the process of ATP recovery is cyclic, the question logically sounds: “Why do we need creatine in the form sports supplement? It's all about the lack of amino acids. More precisely, the average person who does not go in for sports intensively does not need this supplement. In this case, it is enough to know where creatine is contained, in which foods it is the most, and make sure that the traditional diet includes this category of food.
But for athletes who spend several hours a day in gym, sources of additional energy are simply needed - products that accelerate the recovery of the body after an increased load and the formation of muscles. And here, by the way, creatine is a natural energy booster.
What is useful for athletes?
One of the first questions that beginners ask when they first encounter creatine is “Will I get more strength?”. Professional bodybuilders answer: indirectly, yes. But we must understand that creatine does not make the athlete stronger or faster. This substance allows you to work out more intensively and at the same time restore strength faster. Therefore, the supplement is useful before the competition.
Proper recovery is an important part of an effective workout. Only fully recovered, the body is able to proceed to the next intensive session. The faster the body recovers, the more intense sessions per unit of time can be done.
Bottom line: Athletes need creatine not to make their workouts easier, but to make them more frequent and intense. By itself, dietary supplements (without physical activity) will not cause muscle growth. You can achieve the desired result only in the gym.
Effective for everyone?
The study of creatine has shown that this substance is not able to be equally effective for everyone. Firstly, because of the peculiarities of the effect on the body. The amino acid is definitely not suitable for athletes for whom endurance over a long period of time is primarily important.
It has also been scientifically proven that there is a certain percentage of people who do not respond to a sports supplement. It is believed that the best result on the supplement is shown by people who follow a vegetarian diet. Theoretically, this can be explained by the fact that creatine is completely absent in their diet. But people who daily and in large quantities consume protein (especially in the form of red meat), respond less effectively to creatine supplements. At least when it comes to the minimum daily requirement of an amino acid.
Creatine and aerobic exercise
Typically, the effectiveness of creatine is associated with anaerobic (strength) training, during which oxygen is not required for energy production. But it is important to note that several recent studies have shown the effectiveness of dietary supplements against the background of aerobic activities (aerobics, cardio training). The combination of cardio training and proper nutrition against the background of the additional use of creatine reduces the load on the heart.
Use in sports
So, creatine is useful for people involved in various sports. This supplement is used in bodybuilding and powerlifting, it is important for fighters (who have chosen different types of martial arts), boxers. Sometimes creatine is used in athletics and swimming, and is also useful for runners (when it comes to sprints).
To summarize, the main advantages of sports supplements can be reduced to several points. Creatine is:
- stronger muscles;
- voluminous muscles;
- accelerated muscle growth;
- proper metabolism;
- elevated testosterone levels.
But the last point, perhaps, should be discussed in more detail. Scientific experiments have shown that creatine monohydrate increases testosterone, the main male hormone. The results of studies have confirmed that a 10-week course of taking a sports supplement increases testosterone in men by almost a quarter.
Interested in why this drug is needed yet? In powerlifting, for example, it is used:
- (due to muscle growth);
- to activate glycolysis;
- to neutralize lactic acid in the muscles;
- to increase endurance.
The most popular newbie misconception is: “Why take a supplement when you can get creatine from food?”. This is true, but its amount in products is very small, and there are not so many options for containing creatine. The thing is that the average adult from food receives no more than 1000 mg of creatine per day, and the body itself produces only within 2 g of the substance per day.
And even if red meat appears on your table every day, you should not expect amazing results. A kilogram of beef will provide about 4 g of creatine. Approximately the same amount of the substance contains fish. The exception is herring, in a kilogram of which almost 10 g of creatine was found. But it is clear that it is problematic to get the portion necessary for weight gain solely from food.
Even less creatine is contained in the organisms of vegetarians, whose diets do not contain products containing this substance. But they respond much better to dietary supplements. And perhaps it should be noted right away that most creatine supplements are not an animal product. What does it mean? That vegetarians can take them without the slightest fear.
But still, is creatine really only found in meat and fish, or are there other foods rich in the amino acid? In fact, the substance is indeed concentrated mainly in protein foods, including milk. But there is one pleasant exception to this list. Creatine is also found in cranberry juice, which some people use to dissolve their supplement in powder form.
Important note: the table indicates the content of creatine in raw foods, during the heat treatment, part of the substance will be destroyed.
In most specialized literature, a universal form of creatine intake is served. And she looks like this. During the "loading" phase (5-7 days), take 20 g of the substance per day. In the maintenance phase, daily for the remainder of the cycle - 5 g.
A more individual approach is to determine the dose, taking into account body weight. According to this theory, within 5-7 days, you need to take creatine daily at the rate of 0.3 g per kilogram. On the remaining days of the cycle - 0.03 g per kilo of weight.
Thus, a man weighing 90 kg, in the loading phase, should take 27 g of the substance daily (90 kg x 0.3 g \u003d 27 g). In the following days, the dosage is reduced to 2.7 g per day.
However, this is still not the most ideal formula. Creatine in the form of a dietary supplement increases intramuscular amino acid stores. And this means that it is wrong to calculate the required daily allowance by multiplying by the total body weight. A more accurate formula should take into account the percentage of body fat. For example, a 90 kg body with 20% body fat contains less lean muscle mass than a 90 kg body with 8% body fat. Thus, the above formula, in a more advanced form, should be based not on total weight, but on lean body mass.
So, let's take for example the same man with 90 kg of total weight and 20% body fat. The new formula looks like this:
90 kg / total weight / - (90 kg x 0.2) / fat mass / \u003d 72 kg / dry body weight /
And now that the lean body mass is known, we again use the generally accepted formulas for calculating the dose of creatine in the loading and maintenance phases. New result for the first 5-7 days of loading: 21.6 g of creatine per day. For the maintenance phase, 2.16 g of the amino acid daily is sufficient.
In addition, some consider the loading phase to be superfluous. Instead, daily, while the course lasts, it is advised to take equal portions of a sports supplement. According to the adherents of this theory, in the end the result will be the same as with the download.
Exist different ways and recommendations on how to properly drink creatine. Studies have shown that the body absorbs the amino acid 60% better when combined with carbohydrates. For this, a simple one is suitable - natural products that contain glucose. As a liquid base in which the powder additive is diluted, many use sweet juice. Others confuse it with .
The idea behind this compound is to increase insulin production, which in turn maximizes creatine uptake. A proven catalyst in such cases is a natural sweetener - a six-atom monosaccharide (grape sugar).
Some people think that creatine should not be taken with juice. More precisely, taking such a drink, you should not count on a positive result: everything will be nullified by the acid contained in citrus fruits. You can use cranberry juice instead of orange juice. By the way, it is recommended for people prone to gastric disorders against the background of supplement consumption.
Another option for taking a dietary supplement (and this recipe is considered by many to be the best) is to simply mix creatine with carbohydrates and warm water. However, given that the additive of some manufacturers has a specific taste, many people want to muffle it with a pleasant aftertaste of fruit juice.
Sports nutrition will give the desired result only if certain rules are followed. Important role will win back the compatibility of some products and drugs. When it comes to creatine, it is worth remembering a few rules about whether the supplement can be mixed with other substances.
The drug in powder is combined with water and some juices (which juice is better to combine with is up to you, but it is important that it is a sweet drink). By the way, for better absorption, the liquid should be warm, but not hot. It is also important that the drink be rich in fast carbohydrates (warm water with isotonic will do).
In addition, the supplement is well combined:
- with proteins (ideal Whey Protein, some mix dietary supplements with milk, introduce protein into the diet);
- with glucose;
- with a gainer;
- with BCAA;
What not to drink
Creatine should not be used in combination:
- with fat burners, such as clenbuterol (using both components at the same time is useless: creatine helps to gain weight, the burner, on the contrary, causes weight loss);
- c (carnitine also helps to lose weight).
Experts do not advise combining a sports supplement with alcohol, since alcohol triggers processes in the body that level the ability of creatine. But about whether, or rather, creatine is compatible, scientists still continue to argue - their opinions are radically divided.
When is the best time to take a supplement
For best results, creatine should be taken before or after a workout (as a weight gainer or protein shake). This method of use will allow you to quickly restore lost strength. If a higher dose of the supplement is planned for the day of training (for example, 10 g), drink half before training, the rest after it. On rest days (non-training days), you can drink in one go. We will talk in more detail about how much to take a little later.
What is the ideal cycle
Beginners are always interested in how long creatine works. Studies confirm that the main reaction of the body to the substance occurs during the first week. Therefore, the supplementation cycle is divided into two phases, known as loading and maintenance.
The loading phase is usually a period of 7 or 14 days during which creatine is taken at higher doses. The most common dosage is 10-20 grams of creatine monohydrate per day. Then, over the next 4 weeks, take the so-called maintenance portion of the substance (up to 6 g). The full cycle (with loading and maintenance phase) lasts no more than 2 months, and after the course there is a break of a month. Such an alternation is necessary to restore the body's sensitivity to the supplement.
Many people like the loading phase because it allows you to see quick results of classes - a relief is formed already at the initial stage. Although I must say, there are other opinions on this matter that reject the need for a boot phase. But it is still important to take breaks between courses.
To draw up a program for taking creatine, they begin with determining dosages - they calculate the initial need for the substance. As already noted, the average recommended norm is 0.3 g of creatine per 1 kg of dry body weight. Vegetarians are advised to raise the dose to 0.4 g / 1 kg of muscle. Persons whose diet is dominated by protein foods (proteins make up 35 percent or more of the total daily intake), as well as those who consume at least 1 serving of red meat daily, are advised to take creatine in the form of dietary supplements at 0.2 g per 1 kg of dry muscle.
Let's take a man weighing about 82 kg with a body fat percentage of 12% as an illustrative example. In this case, the SMT is 72 kg. Suppose he consumes a sufficient amount of protein daily, including red meat. That is, for him, the initial serving of creatine is 14 g (72 kg x 0.2 g). And the required dose of glutamine is determined by the universal formula (72 kg x 0.3 g) and is 22 g of the substance.
- before training (7 g);
- after training (7 g);
- at bedtime (8 g).
To activate muscle growth, the initial portions of creatine will have to be revised, taking into account the phases of the cycle. If in the first week the portion is 50% of the baseline, then in the second seven days - 100%, and in the third week - 150%. In the week of unloading, creatine is taken in a portion corresponding to the first week (with the total daily amount divided into 2 doses: 75% of creatine is consumed after training and another 25% at night).
Reception scheme
First week:
Glutamine: 7 g pre-workout, 7 g post-workout, 8 g before bed.
Second week:
Creatine: 11 g post-workout, 3 g before bed.
Third week:
Creatine: 16 g post-workout, 5 g before bed.
Glutamine: as in the first week.
Fourth week:
Creatine: 5g post-workout, 2g before bed.
Glutamine: as in the first week.
Fifth week:
Completion of the cycle - taking supplements stops.
Also after intense workout For effective muscle recovery, it is important to replenish glycogen stores.
It is believed that after exercise the body should receive:
- carbohydrates (in an amount corresponding to half the muscle mass, but in grams);
- proteins (in an amount corresponding to 1/3 of the amount of carbohydrates taken);
- fats (exceptionally healthy lipids in the amount of 50% of a serving of proteins).
Can creatine be dangerous with long-term use? This question worries many, but there is no definite answer. But at the same time, there is no evidence that the amino acid can cause harm.
So, what is known for sure today? Although the human body produces only 1-2 grams of creatine per day, the body is absolutely fine with daily servings of 5 grams. Moreover, a healthy 90-kilogram body without negative consequences may receive 10 g of the substance (but subject to sufficient fluid intake). By the way, in the 1990s, when creatine first appeared in the world of bodybuilding, some even took it at 25-30 grams per day.
The safety of creatine is also supported by the facts that the amino acid is constantly and in impressive quantities in the bodies of people and animals. In the human body, for example, there is constantly 100 to 115 g of creatine substance.
Today, most research indicates that taking supplements, even for long periods, is safe. In particular, scientists observed groups of people who took dietary supplements from 2 months to 5 years. The drug did not have a negative effect on the kidneys, liver and other organs.
However, there are still potential causes for concern. In the process of using creatine in the body, a by-product, creatinine, is produced. More precisely, it is the end product of creatine phosphate reactions. As a rule, creatinine is harmless and excreted by the kidneys. But when the organ is not functioning properly, even a slight excess of creatinine can cause problems.
A blood test for creatinine is a marker that indicates the health of the kidneys (elevated levels in the blood are a sign of organ dysfunction). It is also important to know that creatine and creatinine levels in the body increase in parallel. Therefore, the use of a dietary supplement is prohibited in case of renal failure, and in case of any alarming symptoms, it is important to make an analysis for the content of creatinine in time.
For healthy people, it is important to know that creatine monohydrate belongs to the category of products with the so-called minimal risk of side effects.
But still, people with asthma and other chronic diseases should take this supplement with increased caution. also included in the list of contraindications for taking the supplement. Well, the most important requirement for a sports supplement (as well as for all other products) is quality. Dietary supplement intended for long-term use should be High Quality, from a trusted manufacturer, without hazardous impurities.
Creatine and hydration
Maintaining a healthy fluid balance is one of the main canons of creatine use. How much water you need to drink is an individual question, since the calculation is made based on body weight and the amount of creatine taken. But as a rule, not less than 2-2.5 liters of clean water.
In no case should you start drying while taking creatine, while specifically accelerating the clearance. Frequent urination causes dehydration of the body. By the way, against the background of dehydration, the head often hurts, nausea, and weakness appears. And this is a signal to exclude a diuretic from taking a diuretic.
Creatine monohydrate is an affordable sports supplement known not only to professional bodybuilders. Since the 1990s, when this amino acid was first used by athletes, and until today, its popularity has only grown, including among very young bodybuilders. Or maybe creatine is really harmful to health, as some opponents of dietary supplements claim? Over the years of its popularity, this sports supplement has acquired many myths. Consider the most popular and find out what is behind them.
Myth 1. Harmful to the kidneys and liver
Scientific experiments have shown that even long-term use of creatine usually does not cause negative effects, including liver or kidney disease. For some time, the idea has spread that this supplement is the cause of the formation of kidney stones and the development of kidney failure.
Probably, this myth arose as a result of confusion in the terms: "creatine" and "creatinine". The latter is used as a marker for diagnosing the correct functioning of the kidneys. But if the organ functions correctly, it cleanses the blood of harmful substances, including the level of creatinine is maintained in the normal range. An increase in this indicator is a signal of kidney dysfunction, which, however, is not believed to be associated with creatine intake. However, if the kidneys hurt (no matter what caused this), the drug is strictly prohibited.
Harmful effects on the liver have also not been proven.
Myth 2. Causes digestive disorders
The results of many observations indicate that this substance does not have a detrimental effect on the digestive tract. Meanwhile, rarely, but there are exceptions. The body can sometimes react to too large doses of creatine taken at the same time during the loading phase or on an empty stomach.
Myth 3. Causes dehydration and muscle cramps
This is also a big misconception. On the contrary, creatine has the ability to retain moisture in the body, thereby promoting tissue hydration. Also, scientists could not find evidence that taking the supplement causes muscle cramps. More often muscle cramp occurs as a side effect of insufficient fluid intake. But there is an easy way to avoid this: drink about 500 ml of water with each dose of the amino acid.
Myth 4. Causes compartment syndrome
There is an assumption that creatine causes a condition in which connective tissue puts a lot of pressure on the muscle and impairs blood flow to the muscles (and this is a direct path to tissue necrosis). This myth began in 2000 when a bodybuilder taking creatine was diagnosed with compartment syndrome. It is known that the same bodybuilder consumed 25 g of creatine daily for 5 years, which is 5 times higher than the norm. However, defenders of the good reputation of creatine suggest that the bodybuilder may have incorrectly prepared the supplement or used it in combination with other incompatible dietary supplements. At one time, scientists tried to restore this case in the laboratory, but as a result they determined that even very large doses of creatine do not cause symptoms similar to those that were diagnosed in a bodybuilder.
Myth 5. Causes rhabdomyolysis
This suggestion arose in the United States after a football team was diagnosed with severe destruction of skeletal muscle cells. However, creatine advocates say there is no evidence that the problem has arisen from the use of creatine.
Myth 6. Leads to weight gain
In the first few days of taking creatine, the weight actually increases, adding from 0.8 to 2.9% of the initial body weight. But we must understand that weight gain occurs due to the fluid that the muscles accumulate in themselves, and the hated fat has nothing to do with it. In addition, a similar effect occurs only at the initial stage of taking the supplement.
And one more note. Another substance, sodium, also has the ability to retain moisture in the body. But while excess sodium retains water in the form of edema, creatine is responsible for muscle relief and retains water only to the muscles (and only in the required portions).
Myth 7. Creatine is a hormone supplement.
Despite the fact that the action of creatine resembles the effect that steroids give, it is not a hormonal drug. This is a common amino acid, the intake of which does not cause hormonal changes in the body.
And in order to close the topic of myths, it is important to say that this supplement:
- does not increase blood pressure;
- does not worsen the work of the heart;
- not addictive;
- does not affect potency;
- does not cause infertility;
- is not a carcinogen.
Overdose and side effects
Despite the fact that most of the “horror stories” about creatine are just myths and it is not as dangerous as some people think, this supplement has some contraindications. But it is immediately worth noting that products containing creatine are not capable of causing side effects. Warnings apply only to sports nutrition. Here it is already important to know how much to drink and when, so as not to harm yourself.
No matter how much the defenders of this food additive about its safety, it is very important to adhere to the correct dosage. Excessive consumption of the supplement (especially in the loading phase) can cause abdominal pain, nausea, diarrhea. By the way, creatine in forms known as ethyl ester or krealkalin can also provoke side effects in gastrointestinal tract especially at . It can also harm people who have been diagnosed with stomach ulcers.
Abuse of the substance is dangerous for - it makes the bone tissue fragile, which is especially dangerous for people who regularly lift heavy weights.
If not medical indications, the drug is prohibited for adolescents, during pregnancy, people with kidney dysfunction. An overdose in children and adults can cause diarrhea, an allergic rash, and acne in adolescents (as a result of a sharp increase in testosterone).
You can often hear the question: “How old can you take creatine and what form of release is most useful for beginners?”. The answer is simple: a growing organism should be formed without artificial "helpers". And whether it is worth taking creatine tablets or powder in adulthood, it is up to everyone to decide for themselves. But before that, it is important to understand: what creatine is, what it serves for, how it works in the body, and most importantly, how to use it so as not to harm yourself.
Many do not even know, but the beneficial properties of creatine are used not only in sports. This substance is also important in medicine. A pharmaceutical analogue of a well-known sports supplement is used to treat a variety of diseases. So, how and what does this amino acid affect, what functions of the body depend on it?
Treatment of arrhythmias is more effective when taking creatine. The same substance prevents myocardial infarction, has a beneficial effect on the heart after surgery, and also cleanses blood vessels from. For this reason, it is considered useful for the elderly: people over 50 are advised to take this remedy for the prevention of cardio diseases. Often, old age is accompanied by muscle atrophy. Amino acids can also get rid of this problem. The benefits of creatine for joints and ligaments have been confirmed, in particular, it treats inflamed joints in men and women. In addition, it helps to strengthen, restore low (for example, with a cold), possesses. Creatine is also useful for the brain - it prevents organ aging, strengthens memory, and improves cognitive abilities. By the way, brain cells contain high level natural phosphocreatine.
And one more interesting fact about creatine. This substance is used in cosmetics. Almost every good moisturizer and anti-aging cream contains not only collagen, but also creatine. Together they effectively fight wrinkles.
Creatine and diabetes
Creatine does not belong to substances prohibited for people with diabetes. However, there are some nuances that are important to pay attention to.
To begin with, it is important to recall that there are two types of diabetes. In the first type, the pancreas completely loses the ability to produce insulin, in the second, it produces this substance in insufficient quantities, or the cells ignore it. Physical exercise are one way to lower glucose levels (in this case, sugar is converted into energy). And now let's think about creatine, which contributes to the duration of training. It would seem that for people who need to burn excess glucose, this is an indispensable supplement. And partly this is true. Moreover, this amino acid is known to improve insulin secretion. Yes, and studies conducted on laboratory rats have confirmed: creatine prevents hyperglycemia (a sharp and excessive increase in blood glucose). But type 2 diabetes is often accompanied by hypoglycemia (a sharp decrease in blood glucose levels). In this case, excessive exercise and high doses of creatine can be fatal.
Meanwhile, scientific experiments continue. And increasingly, researchers are saying that creatine could be a revolutionary treatment for diabetes. However, for diabetics involved in strength training, it is important to take creatine only after consulting a doctor with regular measurement of blood sugar.
Most Common Questions
Is a loading phase necessary?
Many people deny the need to observe the loading phase. Proponents of this theory advise taking 3 grams of creatine for 28 days. This program results in a similar accumulation of muscle creatine as the 6-day loading program.
How does it affect the muscles of the rejection of the supplement?
Aspiring bodybuilders fear that not taking creatine supplements is “death” to the muscles, and will lead to immediate loss of previously built muscle mass. More experienced ones reassure: there are no grounds for this. However, they agree that a few kilograms of weight will still go away. But in this case, the weight lost is not a loss due to lean muscle mass, but the removal of moisture from the body. It should be recalled that one of the abilities of creatine is to retain fluid in muscle tissue. Hence the result: the lower the concentration of creatine in the body, the less moisture the tissues retain and the less their weight (removal of 1 liter of fluid leads to a loss of about 1 kilogram of body weight).
Will it help you get rid of fat?
It is a well-known fact that creatine is good for muscle mass. And what about fat? Does this supplement affect the amount of lipids and is it useful for weight loss? Indirectly, yes. By itself, creatine does not work in the body as a fat burner, but it is definitely capable of reducing lipid reserves. To understand the essence of this process, it is important to understand some physiological nuances.
During training, the muscle warms up and burns the fat around it. So than more muscle involved in training and the larger their area, the more fat is burned. And if the use of creatine promotes muscle growth, then it becomes clear why this supplement is considered useful for weight loss. And of course, do not forget about the property of creatine to retain moisture in muscle tissue, which also speeds up metabolism and displaces fat cells.
Is it suitable for women?
Many mistakenly assume that sports nutrition is only for men. Some of the supplements are really not suitable for girls. Hence the question: is it possible for women to take creatine with a transport system, with nitrogen or other supplements, and what does this supplement give the fair sex?
All people who follow the figure and want to give their body a relief can safely take amino acid supplements. Studies have confirmed that creatine accelerates muscle growth in women, but this figure is slightly lower compared to men. Experts attribute this to a smaller area of muscle in the female body. And of course, there is no need to wonder if creatine is dangerous for women.
If you follow all the rules and method of using the additive, there will be no consequences. But you also need to understand that without training, the relief will not appear.
How does it affect potency?
If there is real creatine in the diet, and not some substitute for it, there is no reason to worry: the potency from this supplement will definitely not suffer. This is another myth that has not found its scientific confirmation. True, it is also a myth that good creatine can increase libido.
Which to choose?
In addition to the most famous and affordable creatine monohydrate, there are other, more advanced options for a sports supplement. But they usually cost more. Different types of creatine have their own differences. So, what are the varieties of this sports supplement and what is the difference between them.
Monohydrate
It is the most popular amino acid variant. As a rule, it is made in the form of a powder. The body's needs for the substance are fully satisfied with a standard portion of 5 grams. It has an affordable price and no side effects.
Ethyl ether
It comes in powder, capsule or tablet form. Does not require additional consumption of carbohydrates. Suitable for the program without download. One serving contains 2-3 g of the active substance, so you will have to take it twice a day.
Tri-creatine malate
This is a version of the product that combines creatine monohydrate and. This formula promotes easier dissolution of dietary supplements in liquid, effectively affects ATP. It is usually produced in the form of a white powder without foreign odors. Among the advantages - increased bioavailability, does not cause stomach upset.
Buffered Creatine
Also known as Kre-Alkalyn. This so-called "buffered" creatine lacks the ability to convert to creatinine until it reaches the skeletal muscles. Among the advantages: does not cause swelling, bloating and discomfort in the stomach. Take this product 1-2 grams in the morning and before training.
Micronized Creatine
At first glance, this is the usual white powder of creatine monohydrate. In fact, the particles of the powder are 20 times smaller than in the usual. One serving (1 teaspoon) provides the required daily amino acid requirement (5 g). Due to the micro-size, it is absorbed faster, it is easier to mix with products. But it requires drinking at least 2 liters of water per day.
The popularity of this version of the supplement is a thing of the past. Bodybuilders switched to powder and capsules after scientists discovered that an aqueous solution of creatine is very unstable, quickly losing its beneficial properties.
Conjugated creatine
One of newest forms additives. This is a concentrated product that is enough to use the so-called microdoses (a quarter of a teaspoon). The list of advantages of this form includes high bioavailability, no side effects, slower consumption of the supplement. In addition, this is the version of creatine that can be taken before or after training.
How to test creatine for authenticity
Many are aware that the sports supplement market offers hundreds of creatine options from different manufacturers, including American, German, Polish, Russian. Therefore, there is nothing strange that many who have not yet determined which company's product is better for themselves often have the question: “How to make the right choice?”.
In fact, relying solely on the description of the product, it is difficult to say how good it is. Information about what the additive consists of is a useful characteristic when it comes to an already proven company. In other cases, you will have to test the sports product yourself.
This is the first thing to pay attention to. Expired creatine is dangerous to health.
Production
Availability of product information
Each product should be accompanied by instructions with detailed information: form of release, dosage, what it consists of, how to use, when to take, how often and for how long. Also, the instructions should indicate how to dilute the supplement, what time is best to take it (before meals or after), how to store.
physical characteristics
True, this item can only be completed at home after the purchase. A sports nutrition store or pharmacy is unlikely to allow you to study the solubility of the powder. And this, by the way, is a very important indicator.
First, it is important to carefully look at what the powder looks like. Proper creatine without additives should be pure white in color.
Secondly, before taking the powder, it will have to be dissolved. As a rule, a quality additive does not dissolve (or does not dissolve well) in cold water. Although goods from different manufacturers may have their own characteristics. Remember at least micronized powder, which is easily combined even with food (liquid).
Efficiency
And this is the most subjective indicator. A quality supplement is one that has a good effect on the muscles and gives the expected result. But everything is very individual: a drug that is useless for some may become ideal for others.
Con-cret
Promera Sport Con-Cret
This American product is pure creatine hydrochloride (HCl). Convenient microdosing allows you to take, taking into account body weight and training intensity. The manufacturer assures that the product is suitable for men and women, the use does not cause side effects (including bloating, swelling). May be taken on an empty stomach, with food, or with protein blends. Accelerates recovery and growth of muscles, increases endurance. It is presented in the form of capsules and powder (pleasant in taste and smell). More expensive than most other creatine powders.
Platinum Creatine 100%
Pure micronized creatine monohydrate powder, no additional ingredients. Easily soluble in liquid. One serving - 5 g. Accelerates recovery, improves athletic performance. Disadvantages: when mixed with water, it acquires an unpleasant taste, which, however, is not felt when diluted with juice. Manufacturer - USA.
Nano Vapor
The supplement is a combination of creatine and substances of the so-called pre-workout complex. Stimulates muscle growth, fat burning, increases testosterone levels, stimulates concentration. Presented in the form of a powder, which is diluted in cold water. For maximum effect take on an empty stomach.
Optimum Nutrition (ON)
Micronized Creatine Powder
Sports product made in USA is pure creatine monohydrate in powder form. Easily soluble in liquid. One serving contains 5 g of creatine monohydrate. The composition does not contain additional components. Suitable for men and women.
Beast Sports Nutrition
Creature Powder
An innovative product that is one of the best sports supplement manufacturers in the world. It is a mixture of 5 different forms of creatine and is considered one of the best on the market. One serving contains 3 g of the active ingredient.
Ultimate Nutrition
Crea/Max
A sports nutrition supplement developed by a powerlifting biochemist. In addition to creatine monohydrate, it contains L-taurine, L-glutamine, which increase the effectiveness of the drug. It is made in the form of capsules, which the American manufacturer advises to drink with grape juice.
Creatine Powder
It is pure creatine monohydrate without impurities and additional components. One serving corresponds to the classic 5 g of active ingredient. It dissolves well in liquids (water, juice). Suitable for the loading phase and maintenance of creatine levels.
Dymatize
Creatine Micronized
This is pure creatine monohydrate powder. Does not contain impurities. A serving of 5 g is easily diluted in liquid. A simple but effective formula promotes rapid recovery of strength, improves the effectiveness of training.
BSN
CellMass
This is the so-called esterified creatine. The composition of the supplement, among many other components, includes creatine (in the form of creatine ethyl ester malate) and glutamine. Specially selected ingredients make this supplement ideal for bodybuilders. Suitable for muscle growth and. Makes muscles textured and firm. The portion of the supplement also includes potassium, sodium, phosphorus, calcium, glutamine, phosphates, maltodextrin, potassium citrate, calcium silicate,. Taken in the morning in the loading phase, suitable for maintaining creatine levels.
Nitrix
This sports supplement is a complex of substances that improve the results of strength training. This is a revolutionary product that accelerates the growth of muscle cells. In the supplement, creatine is presented in several forms in combination with volumizing and nutrients. It comes in the form of tablets to be taken on an empty stomach. The dose is adjusted according to body weight.
Creatine DNA
Sports supplement from one of the leaders in the sports nutrition industry. One serving of the powdered product contains 5 g of creatine monohydrate without impurities of other components, preservatives or sweeteners. Smooth texture allows easy dissolution in liquid. In combination with water, it acquires a specific aftertaste.
NO-Xplode
Premium sports nutrition kit. It is a combination of components known as a pre-workout complex. As part of the complex, the American manufacturer indicates the latest creatine matrix (provides maximum muscle volumization), nitric oxide (promotes muscle blood supply), vitamins and minerals, as well as arginine, histadine, citrulline and many other useful ingredients. The daily dose, depending on the phase of the training cycle, varies from 1 to 3 scoops of powder diluted in a glass of cold water.
SAN
Performance
The supplement is pure creatine. The manufacturer advises taking the powder product by a teaspoon in combination with fruit juice or water. Suitable for download. Strengthens muscles, promotes their growth, accelerates recovery.
CM2 Alpha
A creatine supplement with a modified molecular formula that is resistant to conversion to creatinine. The active ingredient is in a form known as creatine nitrate. In addition, the drug contains arginine, carnosine, nitric oxide. The supplement is important for endurance. In addition to being an excellent component of sports nutrition for bodybuilders, fighters, boxers, it is suitable for sprinting, as well as for swimmers.
cubed
It is tricreatine malate, a form of creatine with increased bioavailability and better solubility compared to the more common monohydrate. The supplement contains malic acid, which activates energy production. Suitable for all athletes, does not cause swelling.
Scitec Nutrition
Creaxin
This revolutionary development of an American company with production facilities in Hungary is a complex of 9 types of creatine and 2 types of insulin. It is made in the form of capsules, which are taken before eating carbohydrate foods. It is one of the highest quality sports nutrition products, the raw materials for which are supplied by Germany, Japan, and the USA.
Creatine Pure
The supplement is the most popular and best studied creatine monohydrate. Suitable for beginner athletes and professional bodybuilders. It activates the synthesis of muscle proteins, increases muscle mass and volume, improves athletic performance. Also useful for general health promotion.
CE-Extreme
It is creatine in the form of ethyl ester. Thanks to the unique formula, the body absorbs the substance more easily. Instead of the usual 5-gram dose, one serving of this supplement provides 2 g of the active ingredient. Creatine from this manufacturer has the properties of fat-soluble substances, and this contributes to the easy penetration of the component into muscle cells. Regular use does not cause swelling and bloating.
ALKALY-X
This is a sports nutrition supplement developed on the basis of a patented dosage form. In addition to creatine monohydrate, the composition of the drug includes beta-alanine, arginine, ketoglutarate and citrulline malate. In addition to the traditional properties of creatine-containing preparations, this supplement has many other useful properties. In particular, arginine activates growth hormone and insulin production. In addition, the supplement helps restore glycogen stores and removes toxins from the body.
MusclePharm (MP)
Creatine
This product is an innovative product - a mixture of 5 different types of creatines. The unique formula allows you to recover quickly, is good for endurance and strength, adds energy. The formula is designed in such a way as to ensure faster absorption of the substance. One serving contains daily rate- 5 years
Other creatine companies
In addition to those listed above, the following companies also deserve the attention of consumers:
- Universal Nutrition: Creatine Powder, Cell Pro, Creatine Capsules, Creatine Chews.
- Weider: Pure Creatine, Creatine Monohydrate.
- Power System: Power System Pure.
- BioTech USA: pHX, Creatine Ethyl, Creatine Phosphate, CPX Phosphate Transport, Crea-Pump, Crea-Tor, Creatine Transport.
- Gaspari Nutrition: SizeOn, Qualitine.
- Maxler: Creatine.
- Nutrex: Drive, Drive Black.
- Olimp: Mega Caps 1250, Xplode Powder, Creatine monohydrate powder, Creatine monohydrate powder creapure.
- Kre-Alkalyn: Creatine.
- Wirud:Creatine Momohydrate.
Other popular creatine manufacturers include:
- R-line (Titan, Creatine Mass);
- 4UZE (Creatine Limo);
- VitaMAX (3000);
- ActivLab (Creatine Beta Alanine, Creatine Powder, Creatine Tabs);
- Arnold (Iron CRE3);
- Be First (Micronized Powder);
- Creapure (Creatine Monohydrate);
- GeneticLab (Creatine Powder);
- Ironman (Creatine Monohydrate);
- KFD (Premium Creatine);
- MHP (Creatine Monohydrate);
- Multipower (Power);
- PVL (Mutant Creakong);
- Ostrovit (Creatine + Taurine, Creatine Matrix);
- Power Pro (Creatine);
- PureProtein (Creatine);
- Pyruvate (Creatine);
- QNT (Creatine X3, Creatine);
- RPS (Creatine);
- SportLine (Creatine with transport system);
- Trec Nutrition (Creatine 100%);
- Twinlab (Creatine Fuel Stack, Creatine Fuel Loading Drink);
- VPLab (Creatine Capsules, Pure Creatine);
- Danabol (Creatine);
- Atlant (New formula 80%+, Ultra);
- Fortogen (Creatine).
Here is an overview of the most popular supplements. Which is better from this list and which creatine to choose is up to you. The main thing is a positive result!
It is believed that creatine allows bodybuilders to achieve the desired results. But at the same time, one must understand: not a single dietary supplement can replace proper nutrition and healthy lifestyle. Creatine may ease the path to your dreams, but it will never be the main one on this difficult path.
Fish meat contains creatine- a natural substance that is partially synthesized in the body from amino acids. The amount of it is enough for an ordinary person to replenish energy costs, but it is not enough for those who lead an active lifestyle and for athletes power types sports. Therefore, such people practice taking this substance as part of nutritional complexes or as a separate supplement.
What is creatine? What functions does it perform, and can there be side effects from its use?
Creatine in the human body is responsible for energy metabolism in the nervous and muscle tissues. It is constantly contained in the body up to 140 g. With an increase in the level of creatine in the body, efficiency increases and endurance increases. Therefore, supplements containing this substance are popular among weightlifters, bodybuilders. It interacts with phosphorus in muscle cells, supplying the tissues of representatives of high-speed sports disciplines with energy during physical activity. By increasing the level of creatine phosphate in the blood with the help of supplements, athletes can withstand maximum loads longer, increasing the intensity of training by 20-25%. And in between sets and workouts, creatine contributes to the fastest recovery of athletes.
The compound was discovered in 1832, and at the beginning of the nineteenth century it was already actively used as a therapeutic supplement to the usual diet. As a complete nutrition for athletes, the compound has been used since 1992, when it was possible to prove the effectiveness of supplements for bodybuilders and athletes of other strength disciplines with full-fledged clinical studies.
Even a short course intake of them allows athletes to achieve a significant increase in muscle and mass, which occurs solely due to the dry mass of muscles. This circumstance is used during preparation for bodybuilding competitions and for weight loss.
Creatine compounds come in several varieties:
- phosphate;
- creatine hydrochloride;
- krealkalin;
- creatine hydrate;
- monohydrate;
- creatine malate;
- ester creatine;
- long acting creatine.
Active supplements based on creatine compounds have been developed and put into production in the current century. The main areas of their application are medicine and sports. None of the types of creatine has contraindications, because all of its types are safe for the body.
It is produced by the pancreas, liver, kidneys (partially). The substance is then transported to skeletal muscles, in which it accumulates in order to be spent when necessary (in everyday life and physical efforts). People who are associated with severe physical activity and athletes, the available amount of nitrogen-containing carboxylic acid is not enough, so they are forced to take creatine in the form of easily digestible supplements.
Benefits of using creatine
The effect on the body of creatine used in courses is multifaceted. This is an acceleration in the muscles of the regeneration process, and an increase in the amount of ATP. With creatine during physical activity, muscle contraction occurs at its peak of intensity. For a month, you can achieve with the use of supplements in the indicated quantities, an increase in muscle mass up to 5 kg.
The following effects are also observed:
- increase in strength and endurance;
- the formation of relief muscles with a clear drawing of the veins;
- decreased catabolism (muscle breakdown);
- neutralization of lactic acid;
- reduction in bad cholesterol, i.e. protection of blood vessels and myocardium;
- therapeutic effect on inflammatory processes in the joints;
- fast recovery after training;
- prevention of the formation of malignant tumors;
- protection of the nervous system;
- stabilization of blood composition;
- accelerated rehabilitation of people who have undergone heart surgery;
- normalization of the number of heartbeats.
The main purpose for which athletes take supplements is to stimulate the anabolic processes of the body and increase the level of energy expenditure. When you combine intense exercise with a course of supplementation, the body begins to intensively produce such hormones: somatropin, testosterone, insulin-like growth factor. This stimulates (without harm to other organs and systems) intensive muscle growth.
Moreover, the intake of creatine affects not only the amount of muscle, but also the quality, which is especially important for bodybuilders and bodybuilders. The intake of creatine is accompanied by the attraction of water molecules into muscle cells, and, as you know, hydrated muscles look externally pumped and rounded. At the same time, the process of protein breakdown in the body is minimized.
Thanks to the use of supplements with creatine, intense short efforts become possible, alternating with periods of recovery, which is necessary in team and contact sports, sprinting.
It should be noted that such nutrition does not apply to doping, since it consists of natural ingredients that are part of ordinary food.
Even for older people who have problems with blood vessels and the heart, supplements are shown, as well as girls who want to lose weight. Preparations based on this compound are recommended for vegetarians, in whose diet there is not enough meat.
What supplements to choose and how to take
Creatine is selected for course intake based on the purpose of supplementation. For rapid buildup mass and strength representatives of power sports choose supplements without short-acting impurities. The range of additives is replenished: one of the newest forms of Krealkalin costs much more than the traditional monohydrate, although they are almost the same in terms of effectiveness. For novice athletes, therefore, a monohydrate is quite suitable, which can be purchased at sports nutrition supermarkets or in online stores. The seller should definitely ask for a certificate of authenticity, so as not to buy a fake. You can also ask for the drug at the pharmacy.
Tips from professional athletes:
- When buying creatine supplements, pay attention to the manufacturer. It is preferable to take creatine produced in the USA and Germany.
- Supplements that are available in the form of powders, tablets and bars are identical in effectiveness.
- Creatine is unstable in solutions and capsules, so beginner athletes should avoid taking creatine in this form.
But, correct reception additives are more important than the release form. Taking supplements during the carbohydrate window, i.e. in the interval from 1.5 to 2 hours after the end of the workout, gives best results- creatine is better absorbed by the body. You can take the supplement simultaneously with a protein shake, gainer, amino acids.
Good absorption of creatine is facilitated by carbohydrate foods: sweets, cocktails, juices.
Special additives with a transport system are produced, which are absorbed immediately after ingestion. With strength training, 2-5 g is considered an acceptable dosage. On non-training days, supplements are taken in the morning, and then in between meals. The course of admission is designed for 1 month, after which a break of 3-4 weeks. Very important in taking creatine is regularity, which will ensure a stable level of muscle energy.
Can taking creatine be harmful and is there any contraindications
There are currently no negative data on creatine intake. Supplements based on it are a completely natural product. The only contraindication is individual intolerance to the components that make up the supplements.
Therefore, people prone to allergies and asthma should definitely consult a doctor before taking supplements.
It is impossible to exceed the indicated dosages of taking supplements, so as not to cause:
- edema caused by fluid retention in the muscles;
- dehydration caused by a lack of water due to the outflow of the main part of the fluid to the muscle tissues;
- eating disorders;
- convulsions.
These negative effects are extremely rare and completely reversible: as soon as the drug is stopped, all body functions are immediately restored.
In order not to encounter side effects of the drug, you need to use the supplement strictly in the recommended doses, follow the diet and exercise regimen.
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Video: Body Chemistry Creatine
Creatine- is an amino acid, the derivative of which is formed in the liver, pancreas and kidneys from arginine, glycine and methionine. The body also receives creatine from food. In particular, from products of animal origin. The largest number Creatine is found in red meat.
Creatine is a source of energy for muscles during exercise. When the creatine content in the muscles is too low, the effectiveness of the training drops, because the muscles are quickly depleted, and you feel first a burning sensation, and then a comprehensive fatigue. In addition, creatine promotes protein synthesis, speeds up metabolism and increases the overall endurance of the body.
It is believed that a training person weighing 55 kilograms per day is necessary for effective workouts 1.3 grams of creatine. To get this rate, you must eat 600 grams of red meat per day. The task is difficult, you will agree.
Interesting: Creatine was discovered back in 1832 in France. In 1926, scientists were able to prove that the use of creatine inside promotes muscle building. The additive is considered absolutely safe and is approved for use even by the International Olympic Committee.
Creatine safety
Cretin is considered one of the safest supplements. It is a natural substance that the body produces on its own every day. Studies have shown that even when taking large doses of creatine, there will be no negative effects on the body.
the only possible side effect Taking creatine can cause stomach pain and indigestion. This effect indicates poor liver function. For this reason, creatine should not be consumed if you drink alcohol, which puts a strain on the liver.
Which creatine to choose
Creatine is available in powder and capsule form. Most often, athletes prefer the powder version of the drug, because it is cheap and effective. The only negative is that before taking it you need to dissolve it in a liquid, which is not convenient for everyone. You can choose the form of creatine based on your budget. As practice shows, there is no difference in the effectiveness of the powder and capsule version of the additive.
How to take creatine
The task of creatine is to get into the muscles as quickly as possible in order to perform its functions. Remember, the body takes creatine best when insulin levels in the body are at their highest. And this happens immediately after waking up, after eating something sweet and an hour after a workout.
As for the regimen, then the first 5 days, take 25 grams of creatine per day (5 grams at a time), this will dramatically increase the amount of creatine in the muscles. For reference: 5 grams of creatine is contained in 1 teaspoon. Drink it immediately after waking up, mixed with water if you choose powdered creatine. Take the remaining 4 doses 20 minutes before meals, along with any sweet juice.
After the first 5 days, for another 40 days, take creatine at 3-5 grams per day (1 teaspoon) 60 minutes after training or immediately after waking up.
Important: Creatine, like all other amino acids, must be taken in cycles. Drink creatine for 45 days, then take a break for 4 weeks. Remember, if you do not take breaks, the muscles will get used to the fact that the body constantly receives an increased dose of amino acids and will stop responding to it.
Sports nutrition has become very popular and plays an important role in the activities of athletes during active physical training. Many supplements enhance the performance of bodybuilders and have a direct impact on the formation of voluminous muscles. A product that is in high demand is creatine. What this substance is, we will consider below.
Creatine
Creatine is synthesized in the body from animal products. It is found naturally in meat and fish. Although partially, a carboxylic acid containing nitrogen is synthesized naturally. But what benefit does the athlete's body get from it and what is it? Creatine is a complex compound, with the participation of which energy processes occur in nerve cells and muscles. The amino acids that make up its composition are produced in the liver, adrenal glands and pancreas. These include: glycine, arginine, methionine.
Thanks to work circulatory system, creatine is transported to the muscles. Here it passes into the form of creatine phosphate and is an auxiliary product that takes part in the synthesis of ATP.
For the usual life of a person, this substance is quite enough. However, weightlifters and other athletes need to take it regularly.
The value of aminocarboxylic acid in sports
The properties of creatine as a separate component were discovered by a French scientist in 1815. However, only towards the end of the 19th century, a number of studies revealed that this substance has a strong effect on the growth of the involved muscles.
Moreover, the amino acid prevents dystrophy of muscle tissue due to its nitrogen content. A direct relationship has been proven between the systematic use of creatine and an increase in the amount of such an element as nitrogen amine. The latter, in the human body, combines with phosphorus and is synthesized into phosphocreatine, which improves muscle metabolism. It follows from this that the above statement is an indisputable fact: creatine for muscle mass is really effective, and many athletes are sure of this.
The main effect of creatine is to supply energy to transient enhanced muscle contractions. In order to better understand this process, let's look at how muscle nutrition occurs naturally.
Amazing Molecule
Adenosine triphosphate (ATP) is a molecule that provides "fuel" for many biological processes in the body, including muscles. In addition to three phosphates, it contains ribose and adenine. The release of energy from the molecule occurs as follows: one of the phosphorus elements is separated and adenosine triphosphate is converted to adenosine diphosphate (ADP). When a need arises, another of the same substance is separated with the formation of adenosine monophosphate (AMP) with an accompanying re-energy release.
Universal is that adenosine diphosphate has the ability to rapidly recover to the full capacity of ATP. This is due to the transience of the relationship, since the adenosine triphosphate molecule exists for about 60 seconds. The cycles associated with the return of "fuel" can occur about three thousand.
The released energy is considered to be a macroergic compound due to the large magnitude index. The supply of adenosine triphosphate molecules in the muscles is limited, so the body must continuously replenish the expended strength during intense exercise.
Muscles have a certain amount of ATP (0.5% of total mass) and does not increase by itself. It can only be enough for the first 2-5 seconds. Due to the endurance and strength of the athlete, it is possible to increase the rate of ATP recovery.
At the initial stage of physical activity, a lot of nutrition is consumed for energy metabolic processes, meanwhile, the recovery of adenosine triphosphate is faster. Then the body begins to work in an economical mode and ATP is synthesized moderately, and the muscles function for a long time.
The greater the load, the faster the resynthesis reaction should proceed. A balanced return is due to creatine phosphate. It detaches phosphates and is converted to creatine, setting in motion the synthesis described above. For this reason, creatine intake is welcome in bodybuilding.
It is important to know that this substance is able to have the proper effect only when strength exercises such as anaerobic. During classes athletics taking creatine doesn't make sense. The same can be said about other sports with long loads.
Release form
First of all, it is worth noting that the substance in question in the form of an additive is absolutely safe. It is not a hormonal remedy and does not reduce potency. Unlike most androgenic and anabolic steroids, creatine does not inhibit the production of natural testosterone. Its action does not change from the form of release and the manufacturer. Therefore, such a concept as the best creatine, in this case, can be omitted. The price does not play a special role and an inexpensive product can provide a pleasant service. The question is, which form will be convenient to use? Let's see how each of them is absorbed by the body.
The supplement is produced in the form of a powder mass and capsules. Both forms are white in color, without a pronounced smell and taste. Creatine is also available in liquid form.
Capsules at are useful in that they do not need to be diluted and it is easier to calculate the dosage. Creatine in the form of tablets and capsules dissolves in the body for a long time, but is almost completely absorbed. Their composition is different due to additional additives. It can be other amino acids, minerals and vitamins. They are also on sale in pure form.
Creatine powder is good to use when used with other sports nutrition products. The dissolved powder quickly fulfills its role, but is absorbed by only 50%, the rest is excreted from the body along with urine.
What about the liquid form of a sports supplement? Opinions differ on its effectiveness. It is generally accepted that during long-term storage, the liquid loses its properties. Despite the improved formula of this supplement, which guarantees the preservation of the properties of the substance throughout the year, some athletes are still dissatisfied.
Creatine monohydrate has established itself as a popular and effective remedy. It is easily absorbed in the intestines, quickly enters the bloodstream and is delivered to the muscles. Produced in all available types.
Action during training
Creatine intake allows for long-term power training accompanied by intense repetitions. As the loads increase, the body adapts to them, which, in turn, gives good push for enhanced muscle growth.
When an athlete consumes carboxylic acid, water accumulates in the muscles and their volume becomes significantly noticeable. is increasing energy reserve ATP and therefore the strength of the athlete. As the fluid accumulates, the athlete can observe pumping, i.e., an increase in muscle density. At the end of training, a significant part of the water is retained in the muscles and there is practically no decline in the volume of the typed form.
Sports supplement gives athletes explosive strength, endurance and improves the intensity of muscle contractions. It is readily used in weightlifting and bodybuilding. This allows you to overcome what would be impossible to achieve naturally. With the use of creatine, athletes are able to lift massive weights and withstand large power loads.
However, it should be understood that creatine is not a substance for building muscle mass, but only for increasing its volume. Fibers filled with water form beautiful muscles, but over time this effect disappears. Therefore, one should not lose sight of the application of the basic rules provided for training. This includes regularity and a balanced separate diet.
Also, do not think that creatine is a supplement suitable for all types of loads. For example, for athletes who need traced dry muscles, an amino acid is not needed.
In addition to the main action natural supplement at physical activities has the following effects:
- reduces the feeling of physical discomfort:
- helps to strengthen joints and tendons;
- reduces pain during the first sessions;
- allows you to feel an excess of strength;
- strengthens the work of the heart;
- supports the functioning of the nervous system.
Obviously, creatine can provide all the desired indicators that an athlete needs. How to take it correctly is described below.
Mode of application
In the next - 2-5 g in one go. The duration of the course should not exceed 60 days. After that, you should stop using the supplement with a break of 30 days. In this case, the result can be expected in 7 days.
Bodybuilders divide the intake of a sports supplement into two ways: the loading phase and the maintenance phase. The scheme is selected individually.
To choose the optimal exact dose, you need to take into account the characteristics of your body and your goals. This will help the recommendations of the trainer and the doctor.
For example, creatine monohydrate sometimes causes side effects, expressed in the form of diarrhea, so you need to know how to use it correctly. Taking the solution on an empty stomach causes irritation of the intestinal mucosa.
Since carboxylic acid is better absorbed when elevated level glucose, then it is taken in the morning or 30 minutes before class. To increase the sugar content and digestibility of the monohydrate, it is diluted with juice.
Creatine can be used at any level of training, starting with the first workouts. If the athlete does not get enough carboxylic acid in the diet, then the effect of the supplement will not be noticeable at first.
Harm and contraindications
Creatine has been extensively researched regarding side effects on the human body. In a number of practical tests, its harmlessness has been proven.
Sometimes cases were noted when carboxylic acid caused disorders from the digestive system and pain in the stomach. Such manifestations may be associated with poor liver function or the combined use of creatine with alcohol.
Drying the body, which is carried out by bodybuilders, may be accompanied by dehydration. To remove fluid from the body, athletes take special drugs. The water accumulated by taking the amino acid is collected in the muscles, while the rest of the organs are deficient. During this period, it is very important to maintain water balance.
There have been cases when athletes have experienced seizures, but it has not been proven that this is due to the intake of the supplement.
Contraindications to taking amino acids are the following diseases: kidney failure, diabetes mellitus, asthma.
You can not use creatine during pregnancy and young children. If the child regularly attends training, then in this case a certain dose prescribed by the doctor is allowed.
It is important to note that for small physical activity muscles do not need an additional dose of creatine. The amount of a substance that enters the body with food will be quite enough in the absence of intense exercise. Sources of natural creatine include the following foods: fish, beef, eggs, oats, sprouted wheat, dairy products.
Increasing the level of creatine in the blood
If an athlete gets tired quickly, feels muscle weakness and spontaneous decrease in the amount of urine, then it is necessary to undergo an examination. Typically, the occurrence of such symptoms is observed with increased creatine.
For bodybuilders, such manifestations are typical if the balance in the consumption of certain products is disturbed. In most cases, the reason for this jump is the consumption of large amounts of protein. Creatine phosphate begins to be synthesized too actively and automatically leads to an increase in carboxylic acid.
It is important to know that during diagnostic examinations, creatine in the blood acts as a criterion by which the performance of the kidneys is determined. Therefore, first of all, it is necessary to exclude such diseases.
In particular, an increased rate of carboxylic acid in the blood of bodybuilders and weightlifters is considered the norm. When visiting hospitals, you should always inform doctors about your sports activities. When making a diagnosis, the specialist evaluates the results of examinations, taking into account power loads, as well as the volume and mass of muscles.
