2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Creatine is one of the most effective and well-known supplements used in the field of strength sports. It was discovered in 1832 by the French scientist Michel Southern Chevrolet. Creatine in the human body is formed from the amino acids glycine, arginine and methionine. On average, the body contains about 120 g of creatine, which is in the form of creatine phosphate. Its main function is to help obtain the necessary energy for the cells.
Creatine functions
Taking creatine as a supplement increases the concentration of creatine phosphate in the body. As a result, adenosine triphosphate in the body increases its concentration - it can be restored faster and for longer to supply energy to the muscles. In general, the process can be explained as follows: the muscles in the human body use adenosine triphosphate (ATP) to get the energy they need. During their contraction, ATP decomposes to give adenosine diphosphate.
To continue muscle function, this adenosine diphosphate must be converted back to ATP by the addition of a phosphate molecule. It is taken from the compound cretin-phosphate, which as mentioned circulates in the body. In this way, the presence of the necessary ATP is restored, and the body has energy again.
Choice of creatine
The variety of supplements with creatine is extremely large. The most common are creatine monohydrate, creatine gluconate, creatine malate, creatine citrate and many others. This is only a very small part of all forms creatineavailable on the market. With the great variety, it is very difficult to judge which product is most suitable. Many experts in the field agree that creatine monohydrate is the best. CM, and in particular micronized CM, is preferable because it is lighter on the stomach and dissolves well in liquid.
Benefits of creatine
The intake of creatine gives extra strength to training athletes. This strength, in turn, will contribute to more intense training, weight gain and weight gain. All these moments have a very strong mental effect, which is a very good reward after hard training.
Among the proven benefits of taking creatine are the increase in the amount of total creatine in the body; increase in muscle mass; weight gain as a result of weight gain; less fatigue and more endurance during intense workouts; improving cognitive abilities; has potential benefits in Parkinson's disease and Huntington's disease. Creatine helps with muscular dystrophy, and in combination with exercise can reduce the levels of bad cholesterol in the blood.
Benefits of creatine monohydrate
There are several main advantages that creatine monohydrate has over other forms. First of all, almost all the research that has ever been done for creatine have used monohydrate. This means that the benefits listed above are fully proven for CM. In addition, this form of creatine is completely safe for health. Some of the other forms available on the market are approved for sale, but are largely ineffective and even harmful. Also cretin monohydrate is the cheapest form that is sold.
Daily doses of creatine
It is recommended creatine monohydrate to be taken between 3 and 5 g daily. It can be drunk at any time of the day - after training, between meals, in the morning, at noon or in the evening.
The only exception is before training - then it should not be taken. However, since it can be taken at any other time, this is not a problem for athletes.
It is most convenient to drink at breakfast. This way you are least likely to forget during the day. It can be taken with coffee, juice, milk, water, protein shake and more.
In terms of duration of intake, the most common practice is to take periods. Example - two months of admission, followed by one month of rest. The intervals can vary according to the trainee's plans, but it is best that the rest period is not less than 30 days.
Sources of creatine
Creatine can be purchased alone or as an ingredient in other supplements. It is added to various protein powders, recovery complexes, post-workout powders, amino acid complexes, gainers and many others.
Creatine is found naturally in some foods - beef, herring and salmon are very high. 1 kg of beef contains 4 g creatine.
