What is creatine? Creatine is a sports supplement that will help an athlete increase strength and muscle endurance with constant training and taking this substance.
Creatine is synthesized in our kidneys, liver and pancreas from the following amino acids: glycine, arginine, methionine. And in muscle cells, reserves of 95% of the total amount in the body are stored.
In addition to synthesis, this substance enters the body with food, but not all! Creatine is found in greater quantities in animal products: meat, fish.
To get the right amount of creatine, you have to eat 2 kg of fresh meat, but if you process it, you will need a lot more meat.
And all because creatine is predisposed to decay during heat treatment.
There are several types of creatine: monohydrate, citrate, phosphate, malate and tartrate, creatine - glutamine, magnesium creatine. And now we’ll understand them a little!
The most common and popular creatine among athletes.
It has a clean form, that is, just creatine and a little water. Also a big plus will be the relatively low price. Some of the minuses include pain in the stomach and intestines after consumption. Using a personal example, I was able to verify that there is no such thing, but all individually.
These types of creatine, in addition to its pure form, include (in order): lemon organic acid, phosphate, lactic, tartaric.
The main advantage of such species will be the rapid absorption of the body and the body receives energy. However, the price of such creatines is already much more expensive.
These types of creatine include gluten and magnesium, which make it possible to quickly deliver creatine to the muscles and, of course same, its assimilation. Magnesium and taurine help increase muscle strength.
But such types of creatine have a peculiarity - a schedule of intake, which is very difficult, because for each it will be its own (individual).
The remaining forms have low efficiency and are not in demand by athletes. For example, liquid creatine.
There are 2 phases of administration: Download and No download .
In phase without loading creatine is used 2 times a day.
The first is before eating after waking up. Second after training, also before meals.
In the loading phase , the number of creatine doses increases up to 4 times. Before each meal. The loading phase is considered doubtful, although information on faster results is provided, although in reality these additional doses of creatine will simply be excreted from the body.
In addition to quick consumption, you do not get anything.
Each dose of creatine is 5 grams (1 teaspoon without a slide).Use carbohydrates (sugar, chocolate) with creatine or drink with sweet juice (grape juice).
In no case do not stir in water, because the breakdown of creatine begins. Just drink it, and the sooner the better.
The course of taking creatine lasts 2 months, after which a break of 4 weeks (1 month) is required.
A lot of questions are asked by inexperienced athletes and those who want to start taking this sports supplement.
Maybe there are several points where harm is possible:
What can be the side effects?
There can be no such problem from creatine. A large number of athletes use this supplement and it did not affect their sex life.
There is a very good ON (Optimum nutrition) company.
300g cans is enough for 2 months, if you do not use the loading phase.