Welcome, friends, to the new edition of our site! Today’s topic, in continuation of the previous articles on sports nutrition, will be creatine. We’ll figure out what this supplement is, what it is for, how it works, and find out about the features of creatine use. We will also find out which best creatine products the sports nutrition market can offer us today. Let’s start!
What is creatine?
Creatine is a very popular sports nutrition product that is a dietary supplement. This definition has a general meaning. If to speak scientifically, it is an organic compound that is synthesized in the pancreas, liver and kidneys. It consists of three amino acid components – methionine, glycine and arginine. But we are not scientists with you? Therefore, we can do without this dullness.
So, we all know that creatine is a dietary supplement. Additive to what? To the basic diet of course! Without proper nutrition, folded into a competent daily diet, even tons of creatine will not help you gain weight.
The organism can produce this supplement itself, and since it is produced in the form of sports nutrition, it is a sin not to help it with creatine from the outside. Is not it?
How does creatine act on the body?
Creatine is often recommended for athletes to increase muscle mass. But how can this supplement help recruit it? The fact is that it helps to strengthen the synthesis of glycogen and, as a result, to make the muscles more inundated. We explain – glycogen, it is muscular sugar, per 1 gram of its weight, is able to hold 4 grams of water. And it turns out that taking creatine, you increase the glycogen reserve and naturally the amount of water in the muscles, and of course their mass.
Perhaps you will now decide that having an increased amount of water in the muscles is not cool and only a visual illusion. However, wait and read on. In addition to massaging effect, creatine will also help in strength indicators. How? It’s very simple, if you are familiar with biochemistry. If not, then in a nutshell: when it enters the cells of the body, creatine is converted into creatine phosphate, which is the material for the synthesis of ATP (adenosine triphosphate) – a very strong energy compound. This synthesis is started when working with weights and ATP acts as an energy feed for muscles, increasing muscle energy to the maximum. And accordingly, the more energy in our muscles, the stronger they are!
Speaking more simply, taking this dietary supplement, you increase your energy supply and muscle endurance, which means you can make workouts more intense. And that means that both working weights and strength endurance of muscles increase, which in turn can increase the number of repetitions in sets. And yet, if the muscle energy is replenished from the outside, then, accordingly, the recovery processes take place faster, which will allow you to train more often, without loss of quality.
Also, creatine can help you lose weight faster. When using this supplement, calorie consumption increases by 500 kilocalories per day! However, when drying the body, for example, before competitions, when it is necessary to “cut through” as much as possible and to remove most of the water from the body, creatine will not become an assistant. After all, it is the opposite – it does not dehydrate you, but floods.
How to take creatine?
In our bodies, there is a small supply of creatine derived from food. But, as you understand, for athletes, this stock is not enough. Therefore, if you first started taking this sports supplement, you should start with large doses in order to fill the body’s “creatine arsenal”.
During the first 5 days, creatine should be taken at a rate of 20 grams per day. Moreover, this method should be divided into 4 times. It turns out that you should take 5 grams of creatine 4 times a day. What is it for? Our body can store a certain amount of creatine, with that, this amount is limited. It is necessary to fill it with the so-called “boot” phase, and then just keep it at the right level.
After the boot five days, you can switch to the standard mode – 3-5 grams 40 minutes before the start of the workout and 2-3 grams of rest days. Moreover, in the days of rest it is desirable to take it in the morning on an empty stomach.
For creatine to be better absorbed, it must be taken along with simple carbohydrates, which are quickly absorbed by the body. It can be all sorts of fruits or vegetables. But in order not to bother with this, just drink creatine with a glass of apple or grape juice. The high glycemic index of these drinks will increase insulin secretion, which in turn will provide better transport of creatine to muscle cells.
The best creatine on the sports nutrition market
So, friends, what can be said today about creatine that various sports nutrition stores offer? And you can say one thing – the choice is very large! And it becomes very difficult to give a precise definition of which product is better and which one is better. However, it is still possible to distinguish three products that occupy top positions in most ratings. All of them are presented below:
That’s all, friends! We hope our article has helped you to deal with one more food additive known in the circles of athletes. We have tried to explain as clearly as possible all the necessary material. Any questions? Ask them in the comments and we will answer. In the meantime, see you soon. Bookmark us and expect new interesting releases. Good luck to all of you and strong muscles!