Creatine – all you need to know about it

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If you’re looking to buy creatine, be sure to read this article. Here you will find answers to all the questions bothering you. In addition, you will learn what is good and what is bad for this supplement. I invite you to read.
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There is no doubt that creatine is the strongest, legal supplement available on the market. Right next to whey protein is also the most sold supplement to the diet. Almost every gym amateur heard about the effects of creatine while working on their own figure. Below you will learn everything you should know before buying the first can of this supplement.
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What exactly is creatine?
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Creatine is a component of three amino acids, namely arginine, glycine and methionine. It occurs naturally in the human body, and its amount depends on muscle mass. The average man, weighing 90kg, has about 150g of creatine throughout the body, more than 95% of which is found in muscles, mainly skeletal. The remaining amount is in other parts of the body, ie the brain, etc. Creatine is responsible for storing energy. The liver is responsible for its production, through the ability to combine the above-mentioned amino acids. Creatine is the effect of this phenomenon. Creatine, in principle its trace amounts, can be found in meat, especially beef. However, the only way to fully satisfy her daily needs are dietary supplements. Creatine, due to its anabolic effect, is used mainly in figure sports and strength sports.
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How does creatine work?
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We do not ask if creatine works because the answer is obvious. This is indicated by numerous studies, which explicitly say creatine is the strongest anabolic agent intended for all people training figure sports, strength and combat sports.
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It should be noted that it is responsible for several functions that indirectly and even directly affect the human body. So in turn
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Increasing the amount of ATP in muscles or providing energy.
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Since increasing ATP is responsible for delivering more energy to the muscles, what exactly is this ATP? It is a source of energy, you can say “explosive”. Everyone has their own ATP supply in the muscles, which is used during a strong physical effort. Providing a dose of creatine in the form of a supplement will increase its amount in the body, and this in turn will translate into greater strength during training. The effect of using creatine can be noticed after the first week of its use.
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When natural ATP stores end during training, the muscles that are less useful for the bodybuilder – ADP molecules – remain in the muscles. At this point, phosphocreatine (the target form of creatine) is entering the action, which, through reaction with useless ADP molecules, transforms into explosive energy ATP. In this simple way, creatine increases the amount of energy in the muscles.
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You are definitely wondering if carbohydrates will not be a better source of energy. Well, carbohydrates are a great source of energy, but their conversion into a useful source lasts much longer than the conversion of ATP. That’s why this supplement is the “king” on the market for legal anabolic agents.
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Creatine increases the volume of muscle cells.
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It is not new that creatine is responsible for pumping muscles with water. Many people say that it is a minus of creatine, because after stopping this supplement, the muscle gain drops. This is obvious, however, if you keep a proper diet – this effect will be practically imperceptible. It should be noted that this acquisition is a powerful plus. Larger muscles, even those filled with water, will be able to use heavier weights. Larger weights = stronger damage to muscle fibers = bigger muscles.
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There are other effects – indirect. It has been proven that the regular use of creatine increases protein synthesis and buffers lactic acid which is very important in the light of bodybuilding.
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Which creatine to choose?
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What is the best form of creatine to try for the beginning?
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It can be said that the market is steeped in various types of creatines, ranging from a standard monohydrate to complicated stacks containing several types. However, at the beginning you need to recommend standard creatine monohydrate. It is the simplest form of this supplement, and consequently, side effects in the form of often mentioned intestinal problems, will occur the least frequently.
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Is there a difference between different types of creatine?
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As I mentioned in the above section, the shops are full of “creatine” inventions. Theoretically, they differ in the speed of absorption and the amount of creatine delivered to the muscles. In practice, any creatine has the same task to fulfill – increasing the amount of ATP in the muscles. So is it meaning to buy “inventions”? Answer this question yourself.
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How to use creatine?
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How to build a creatine cycle?
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There are two theories that are slightly different from each other. The first one is found on most packages and says that creatine should be consumed for a maximum of 8 weeks after which one should take a break of about 4 weeks. The second theory, which more often you can hear from various trainers and dieticians, says that you should consume a constant dose of creatine – 5g per day, without interruption. The first theory may be a protection from the potential producer, so as not to take responsibility for the side effects that may come after several years of its use. The second one is the result of using this supplement by many athletes, who after long years of using it do not notice any side effects. However, let us note that there is no long-term research that would support it.
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At what times is it best to take creatine?
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As in the above question, there are two theories in this too. Manufacturers recommend creatine intake about 30 – 60 minutes before weight training. This is justified by the fact that the ingested creatine circulates in the bloodstream for about 90 – 120 minutes after its consumption. So what do you do with non-training days? According to this theory, it would be superfluous. A better and more logical solution is the second theory. Creatine is found in muscle cells for a long time after it has been consumed, so it does not matter what time you eat it. This theory very well illustrates the years of bodybuilding experience, who claim that intake of 5g each day, regardless of the time, will give the best results.
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What about the saturation phase of creatines, which are often included on the packaging?
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Read it carefully. The saturation phase is unnecessary! It is only a marketing gimmick of sellers to accelerate the purchase of a new can of this supplement. Use the same amount from the first to the last day of creatine use.
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What else should I know about it?
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The optimal amount of creatine. Remember that more does not mean better. Consuming 10 grams of creatine monohydrate per day is enough. There is no reason to take more. Any excess amount will be excreted in the urine, weighing only your organs.
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What is the best way to take creatine? It’s best to combine it with food that has a high glycemic index. A good example of this will be grape juice. However, it does not have to be food, it can be a supplement, eg Carbo or Vitargo. Studies have shown that creatine combined with highly glycemic products will increase its bioavailability.
.https://www.mz-store.co.uk/other-creatine-forms/apollos-hegemony-orotine-plus-300g
How to increase the level of creatine naturally, without supplements? As I mentioned earlier, the most creatine is found in beef meat. However, the most does not mean optimally. To deliver a daily dose of 10g to the body, you would need to digest about 4.5 kg of beef, which is impossible. So the only problem is to provide it in the form of a supplement.
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Is creatine harmful? If you are fully healthy then taking creatine should not be a problem. However, there are cases where some people have liver problems. This is the effect of taking cosmically large, in the case of this supplement, doses. If you constantly load your liver with doses of 40g a day, it will definitely end up in your health.
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Below, as a warning, I will post a few myths about creatine. Of course, each of them is “sucked out” and the side effects of creatine are negligible.
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Creatine is a form of steroid.
Creatine will inflate you with water, which will have no effect.
Creatine was legalized, it was once on the list of illegal drugs.
The more creatine you eat the better the final result.
After the discontinuation of creatine, CI’s muscles will go down.
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Posted on: August 29, 2018

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