Tip 1: Creatine in Sports Nutrition
Tip 1: Creatine in Sports Nutrition
Creatine is a very popular sports supplement. It is used by both professional athletes and beginning athletes to increase muscle mass and increase aerobic and anaerobic endurance.
What is Creatine
Creatine is a natural substance,produced in the liver, kidneys and pancreas. This substance in a small amount is also contained in meat. The male organism produces about 2 grams of creatine per day. In order to speed up the process of recruiting pure muscle mass, athletes take creatine additionally in the form of a sports supplement sold in sports nutrition stores.The action of creatine
Energy in the human body is releaseddue to the oxidation of the ATP molecule (adenosine triphosphate). After oxidation, ATP is converted into an ADP molecule (adenosine diphosphate). When you lift a lot of weight, ATP is converted to ADP, and energy is released in your body. But in the muscles there is too little ATP, so the active load can last for a maximum of 10-15 seconds, after which the creatine replenishes the reserves of ATP. When lifting weights in the body all the time there is such a cyclical process. A person can not train at the maximum level for a long time, as the reserves of creatine phosphate too quickly run out. It is just an additional creatine intake that will allow you to train much longer and more intensively. In addition, creatine will help build muscle mass. On the walls of muscle fibers is deposited an additional amount of protein, due to which the muscles grow. Creatine increases stamina, prevents the formation of lactic acid and accelerates the recovery of the body. Kreatine will help you achieve excellent results in just a few months.How to take creatine
Creatine is taken by courses, after each ofwhich should be paused for two weeks. One course lasts 4-6 weeks. In the first week of taking the dosage is 4-6 grams twice a day. After 7 days, the dosage is reduced to 3 grams per day. It is better to take the supplement on an empty stomach, so it is absorbed faster. If you experience diarrhea or abdominal pain, take creatine only after a meal.Side Effects of Creatine
Creatine, used even in large doses(over 30 grams at a time), does not adversely affect the kidneys and liver. In rare cases, athletes have acne (acne). This is due to the fact that the production of testosterone increases in the body. Creation leads to water retention in the body, but it is only 0.5-2 liters delayed, and this does not do any harm to a person. Some athletes who take this supplement complain of a digestive disorder. Most often, this side effect accompanies only the first week of admission, when it is necessary to consume large doses of creatine.Tip 2: Creatine Monohydrate: Side Effects
Keratin monohydrate is one of the most common forms of creatine. Athletes of all levels use it to increase strength and endurance, as well as to gain muscle mass.
From the chemical point of view, creatine monohydrateis a connected molecule of creatine and water. In sports nutrition stores, creatine monohydrate can be found in three main forms: powder, tablets and capsules. It should also be noted that in the modern market of creatine, in addition to monohydrate, there are even more than a dozen chemical forms of this sports supplement, but there is not one scientific confirmation that at least one of them would be more effective than creatine monohydrate. Despite its effectiveness, creatine monohydrate has a number of side effects, which although rare, about 4% of cases, but still know about them.
Water retention
The most common side effect ofthe intake of creatine is the retention of water in the body. But outwardly it is not reflected in any way. No swelling or swelling is observed. All excess fluid is excreted within 1-2 weeks after the end of reception of creatine monohydrate. It is important to remember that in no case should water consumption be reduced. Such actions can lead to dehydration of the body, which in turn can harm the health in general.Indigestion
This side effect occurs significantlyless than the first and is temporary. Most often it appears in the first week of taking creatine, in the so-called loading period. The frequency of this side effect is less than one percent.Acne
In very rare cases, less than 0.1%, duringcourse of taking creatine monohydrate on the body of an athlete appear acne. This is not directly related to the intake of creatine, but with a burst of testosterone, which is a positive moment when doing sports. Acne over time come to naught, because the body adapts to a new level of male hormone.Influence on the kidneys
Many athletes suspect that water retention andthe subsequent its withdrawal from the body negatively affects the kidneys and increases their wear and tear. Scientists from the University of California conducted an experiment in which 52 volunteers participated. Within 2 weeks they took large doses of creatine monohydrate - more than 15 grams. At the end of the course, the scientists conducted a study of their organisms, which showed that no volunteers had any negative impact on the kidneys. It is also worth noting that after the end of the course of taking creatine for 1-2 weeks the body loses up to 30% of the muscular mass collected during the period of training. This is due primarily to the removal from the body of excess water accumulated during the training combined with the intake of creatine monohydrate.Tip 3: What is Creatine
Creatine (exact name: 2-methylguanidine acetic acid) is a substance contained in the muscles. It participates in the processes of energy metabolism, which take place in the muscle and nerve fibers.
In fact, creatine can be called an intermediateenergy storage of the body, since it promotes the synthesis of adenosine triphosphate (ATP), the main source of energy necessary for the work of the muscles. Therefore, creatine is very popular among people engaged in power sports, as well as those who want to build muscle.
