Creatine - Why Do We Need This Supplement?
Creatine is a substance synthesized by the human liver and pancreas from the different amino acids like arginine, glycine and methionine. It is one of the most significant nutritional supplements for athletes. This supplement is completely safe for the body and helps to gain muscle mass. It is not an anabolic steroid, although it can increase testosterone levels. It is also not doping. Its use is authorized by reputable sports organizations.
Everyone has their own results from its intake - someone talks about their absence, and someone enthusiastically talks about a significant increase in muscle mass, strength and endurance. So, in this article, we will figure out what creatine is for. And also we will know what functions does it perform in the human body, and how to build muscle with its intake.
How does creatine work?
Shortly speaking, this molecule is a source of energy for muscle tissue, helping them more efficiently cope with the load. With a low level of amino acids in the muscles, rapid muscle depletion occurs, which greatly reduces the effectiveness of training. In case if you are interested in how to lose weight fast, creatine is not a supplement of choice. You should choose drugs with a fat-burning effect. Read more about Clenbuterol and its effects in this article.
In fact, this supplement can reduce the use of muscle glycogen stores - in this case, it acts as a source of additional energy, restoring the ATP molecule. Plus, in the first weeks of administration, it gives an increase of 1-3 kg of weight (due to fluid retention, mostly in muscles).
According to studies, this drug increases athletic performance and helps to gain weight faster. It optimizes muscle energy use by reducing glycogen use. In practice, it adds 1-2 reps in heavy weight lifting exercise and speeds up muscle recovery. With its use, you can significantly increase the weight gain on the Sustanon course or a Trenbolone drying course.
In addition, not only the quantity but also the quality of muscle fibres increases. It actually draws water into athletes' muscles. The body becomes embossed and resilient. Some scientific studies have shown that such muscles produce more protein and less breakdown. Indirectly, but creatine affects the production of testosterone and growth hormone. This occurs approximately 2 hours after taking a serving of creatine and has a positive effect on anabolic processes.
There is evidence that taking creatine slightly reduces the level of harmful cholesterol and blood sugar, reduces fatigue, has a positive effect on the central nervous system in conditions of oxygen deficiency, and also has a slight anti-inflammatory effect.
Natural Sources of Creatine
Our body is capable of producing this molecule but in a minimal amount. It is produced in the liver, kidneys and pancreas, made from amino acids: glycine, arginine and methionine. Creatine is also found in animal products. During the heat treatment of products, most of it is lost. To ensure the daily need for nutrients, it is necessary to eat very large amounts of food, which in reality is impossible. So if you want to know about how to gain healthy weight, the use of creatine can be your choice.
What types of this supplement are available?
- Creatine Monohydrate. Easily digestible studied and proven form. All known facts about the action of creatine belong to monohydrate. Such creatine has high cleaning rates, minimal side effects and quick action in comparison with other types.
- Creatine Phosphate. It has a lower degree of purification, worse absorbed in the digestive system. The athlete needs to increase the dose of such creatine by 15-20%. The advantage of this particular form is the lower price.
- Creatine hydrochloride. The description of this supplement is very promising. The manufacturer claims that such a connection has several advantages in comparison with monohydrate. This creatine is more effective than other forms, does not retain much fluid. But whether it really gives such an effect is not known: clinical trials have not been conducted.
- Creatine with a transport system. What the transport system does: improves the absorption of creatine and its transfer to the muscles. If you are thinking of creatine with additional components, pay attention to its composition. Most efficiently, carbohydrates and proteins cope with the task of transport. This form is convenient in that when taking creatine you do not need to take juice or any other carbohydrate products.
How to take this supplement?
It depends on its form. Creatine monohydrate is taken according to two schemes: according to the first scheme, which includes the saturation phase, it is taken 4 times a day. The dose is 5 g per day. Before use, you should dilute the powder in water or sweet juice. The second option involves taking 10 g in two divided doses daily for up to one or two months.
The main thing is to choose a powdered or encapsulated option, rather than ready-made solutions. This is important because creatine monohydrate begins to decompose upon the first contact with water. In order to provide the desired effect, for every five grams of the substance per day, you should add half a litre of water to your daily norm.
Combine this supplement with carbohydrates: its absorption is significantly better in the presence of insulin, as well as with proteins. Also, taking creatine can significantly enhance the effectiveness of the ready-made steroid courses on strength. You can learn more about short steroids from this article.
Creatine monohydrate is one of the most researched sports supplements. Regular use of a dose of 3-5 g of creatine per day is a safe one for healthy people. Despite this, creatine may be contraindicated in the presence of a number of chronic diseases (primarily asthma and kidney diseases). And also, it should be taken with caution in case of food allergies and diseases of the gastrointestinal tract.
In addition, the effect on the body with long-term use of creatine is not fully understood. There are studies showing that after 6-8 weeks of continuous use in some people, creatine monohydrate can provoke the formation of toxic compounds in the kidneys.
Creatine has a number of useful properties and at the same time is one of the most inexpensive and safest products. Follow the recommended dosages, and you will feel all the positive properties of this wonderful supplement. You will be able to build muscle, increase strength and increase the overall stamina of the body.