Creatine - what is needed and how to use it?

Any bodybuilder who is serious about building his body knows about creatine. But many consider this additive harmful because of a lack of knowledge about the composition and rules of admission, which was the reason for writing this article.

What is Creatine?

For all processes occurring in our body, energy is required, especially for muscles. The substance produced by the body from the incoming animal food is creatine. But the lack of proper nutrition, the presence of stress and inadequate rest, can reduce its production in the proper amount. To do this, we came up with a sports supplement designed to fill the lack of creatine in the body.

Skeletal musculature is the main site for the concentration of creatine, synthesized in organs such as the liver, kidneys and pancreas. Creatine is also delivered to the muscles via blood flow.

Thanks to the interaction of glycine, methionine and arginine( amino acids), creatine is produced. Each of these substances is useful for the body, but together they create real miracles.

Creatine in large quantities is present in a variety of fish and meat. How much creatine is produced in the human body depends on sex, age, the presence of diseases and individual characteristics.

Why should I take creatine?

Creatine is able to exert the following effects on the body, explaining the reason for its reception:

• In athletes, the substance retains energy reserves in muscles for a long time;
• The ability of creatine to bind water in the body, helps to quickly build muscle mass and recover after heavy physical exertion;
• Creatine can neutralize lactic acid that accumulates in the muscles during exercise, prolonging the time of exercise;
• The supplement helps mice work when there is a lack of oxygen and overexertion;
• Creatine increases the contractile function of the heart muscle, which is often used by medics to treat certain diseases.

Creatine is not a hormone, as many believe. And accordingly does not violate the hormonal background in the body, which many people fear.

How to take creatine?

Creatine is available in liquid form, powder, effervescent and chewable tablets and capsules. What form is best for mastering - this discussion has been going on for a very long time. And it depends on the speed of metabolic processes, physique, ability of the stomach to produce the necessary amount of gastric juice and other factors. In other words, any kind of creatine is good, the main thing is to choose a more convenient form for yourself.

To preserve the quality and abilities of the additive, it can not be kept in liquid for long, for the same reason it is not recommended to buy creatine already in a diluted form.

How to take creatine monohydrate in powder

Powder form of creatine is diluted in drinking water, juice or energy with dissolved electrolytes in it as follows:

1. A certain amount of the additive is measured, followed by dilution of the powder in the liquid.
2. Stir well and immediately drink.

The diluted powder should not be left for a long time, otherwise it will decompose and lose all its properties.

How to take creatine capsules

Capsules are taken in a similar scheme with the powder, but they do not need to be diluted - the required dose is simply to drink a large amount of the selected liquid. Similarly, creatine is taken in tablets.

Instructors of gyms in their majority recommend using creatine intensively in the first week - from 4 to 5 times a day for 1 tsp.(5 grams of powder).This method gives tangible results already on the first training day.

Creatine is taken by the course - 2 months with a break in 3 weeks. This is necessary to maintain the maximum effectiveness of the additive.

Some recommendations from

• You need to drink a lot during the intake of creatine. This is due to the ability of the substance to absorb the liquid.
• Any food can be consumed due to the lack of dietary antagonists in creatine.
• To exclude unwanted effects, you must exclude the use of alcohol and strong coffee for the duration of creatine intake.

Can creatine be taken with protein?

To increase the effectiveness of creatine it is recommended to mix with protein. This is explained by the ability of the latter to provide the muscles with building material - protein. The simultaneous supply of energy to the organism is achieved with the acceleration of metabolic processes by means of creatine and amino acids in the form of a protein.

In case of an overdose of one of the components, the excess will simply be removed by the body outside. But still calculate the correct amount and scheme for taking supplements is necessary.

Side effects from creatine intake

Creatine is highly safe, without harming the body. But this applies to a person who does not have serious internal diseases. The most common side effects from taking creatine monohydrate are the following:

• A fluid retention is possible due to the self-regulation process - to restore the disturbed osmotic imbalance. And this manifests itself only in terms of increasing body weight, but not on the exterior. As soon as the reception of creatine ceases, this effect also passes;
• Another side effect is called dehydration or dehydration. It is related to the same osmotic imbalance as in the previous case. To eliminate it, you must consume at least 3 liters of liquid during the day;
• Disturbance of the gastrointestinal tract in the form of nausea, diarrhea and abdominal pain is possible with intensive intake of creatine in the first week;
• When you receive creatine, rashes on the skin are possible in the form of acne. This is due to an increase in testosterone levels in the blood. Avoid or reduce such manifestations can be more careful skin care.

It should be remembered that even the safest product or product can harm if they are abused. And this means that you should always follow the measure and follow the recommended doses and reception schedules.

It remains only to train regularly, rationally eat and enjoy the excellent growth of muscle mass, as well as the formation of a beautiful athletic body.