All about creatine | awesome body
In a sea of sports supplements, it’s difficult to decide what to buy, in what form (tablet, capsule, liquid, powder …) and how and when is the best time to apply a particular supplement. One of the most common supplements is certainly creatine …
Creatine is nitrogen compounds that naturally occurs in the liver of a combination of 3 amino acids: glycine, arginine and methionine. In humans, the vast majority (approximately 95%) is stored in the form of phosphocreatine (creatine phosphate or CP) in muscle, and smaller amounts found in the brain, liver, kidney and testis. Once stored, creatine is transported into the brain, heart, and muscle tissue to be used as an energy source. Although it varies, the human body contains about 2 g of creatine. In addition to the internal synthesis of creatine can be entered through the diet with foods primarily of animal origin (some species of fish, red meat).
Bodybuilders and other athletes take creatine for several reasons. To start creatine serves as a backup power source when the level of ATP falls (briefly creatine plays a primary role in the regeneration of ATP). When the level of ATP falls keratin restores break the chain of ATP and helps to continue the intense muscle work, and that’s what every user creatine first notes – increased izdžljivost during intense training.
In addition to energy, the athletes using creatine for another reason: to increase muscle mass! Creatine causes what is called a volume increase of muscle cells. Basically, the more creatine stored in the muscles, the same will hold more water. This increased the amount of water that makes up its muscle size and strength. What is great in the matter is that for this effect are not needed Sunday. Usually, but after the filling step (which in the recent times longer recommended) obtained between 2 and 5 kg of additional weight.
The third benefit of creatine for athletes increase strength. This is an effect that is at least understandable but very welcome. Most users reported an increase in power from 15 – 25% after only a few weeks of use! About 95% of creatine is stored in skeletal muscle.
Which form of creatine choose (tablets, capsules, liquids, powders, …)?
There are many different kreatinskih products, and you avoid them all. Should you’ve creatine monohydrate. You do not need anything that is combined with creatine monohydrate, or you need any other form of creatine, do not need a product not containing creatine or creatine with taste (actually completely without taste and smell), or you need creatine capsules .
How to use creatine?
In each of creatine is essential solubility, if creatine enters the body undissolved can cause nausea in his stomach. So before using creatine should be stir to dissolve in water, it is best in warm water because it melts the best, and to make the most out of creatine is taken 5g pre-workout and 5g after training all depends on the individual needs .
Creatine monohydrate (creatine monohydrate) is the first creatine manufactured for bodybuilders. Monohydrate is a pure form of creatine that is commonly found in many pre-workout and post-workout products. Adding creatine into your muscle cells will be able to train more intensely and for longer which will result in a greater muscle mass.
Creatine monohydrate will help you to:
- Improve endurance and stamina;
- Speed up recovery after training;
- Encourage the development of lean muscle mass;
- Hydrates muscle tissue;
- Improve the flow of nutrients to the muscles.
Creatine monohydrate can be used in two ways. The first way is charging creatine. This method is good for beginners who have not yet met with creatine. This method is based on the filling of muscle creatine saturation. During the first 4-7 days taken 20-30 grams of creatine per day. You can mix it with juice or water. After the filling is used 5-15 grams per day to maintain muscle saturation. Another method is taking creatine for an extended period, as a supplement creatine take 10-15 grams a day.
For best results, use creatine with dextrose (glucose) 30 minutes before training, and days when you do not train you use it in the morning.
The most common side effects when consuming creatine as an additional means (overdose and a little water) are stomach discomfort and slight dehydration. But with a daily dose of 20 g or less will not occur no adverse reactions. As with other resources to supplement the diet, and here it is advisable to increased consumption of water.
People with diabetes and / or kidney disease should also avoid taking creatine. Studies have shown that taking supplements can worsen certain cases. Also, taking a higher dose than recommended can cause kidney damage and increase the chances of developing kidney disease or damage. To be sure, consult your doctor before beginning therapy, which includes creatine.
Those who take creatine to build muscle mass should contact your doctor before taking this or any other additions to make sure that there is no danger to health.