Creatine is an important supplement for those who practice sports and do exercises constantly, we can also say that it is the best, very useful especially for increasing endurance, muscle mass and facilitating recovery after training effort.
Creatine supplements promote normal protein synthesis by contributing to proper muscle function.
- What is it for: Mass, strength, energy, muscle gain.
- Function: Increased energy, increased strength, increased muscle volume, increased body weight
- Usual use of Body Builders: 5 grams per day or 5 + 5 grams per day.
- Recruitment method: Take after training with a sugary drink or with meals. Insulin promotes the absorption of creatine itself.
- Use (suggested by the ministry of health) : 3 grams per day.
Creatine: A supplement that everyone is talking about. Those who have already tried it know that it really works. For those still not convinced, this article will try to explain why this supplement is worth trying.
Creatine occurs naturally in the human body and serves to provide energy. Creatine can be obtained through the normal diet, simply by eating fish or red meat. However, it would not be good for our wallet, nor for the health of our digestive and renal systems, to eat huge quantities of meat or fish to get even a single gram of creatine into our bodies. And as for vegetarians, unfortunately there are no food sources allowed to them that contain significant amounts of creatine.
One thing is practically certain when supplementing with creatine: the increase in lean mass. This makes creatine the ideal supplement for bulking phases. The mass gain will initially be rapid (one to two pounds in a single week), and will mainly be due to the increase in water retained in the muscles. Subsequently, the mass gained will in effect be lean mass: this is thanks to the ability to withstand a greater workload during workouts. On the other hand creatine is also effective in the definition phases: in this case it will serve the purpose of preserving lean mass.
This is all good news; but when taking food supplements, it is always good to understand according to which biochemical mechanisms they act on our body, thus helping us to pursue our goals.
Benefits of Creatine
The chemical composition of creatine is very simple. It it is a combination of three different amino acids: glycine, arginine, and methionine. Creatine is therefore nothing more than an amino acid stack. So let's not be swayed by those who tell us that creatine is a steroid or some kind of dangerous prohibited substance.
Supplementing with creatine results in an increase in creatine stored in the muscles. Greater reserves of creatine in the muscles mean a greater ability of the muscles themselves to regenerate energy (ATP) to be used in sequences of contractions, allowing us to lift more weight, for a greater number of repetitions. The greater effort during the exercise will cause a greater number of micro-fractures in the muscle tissues, which, once reconstructed, will be more massive and performing. This makes creatine the ideal supplement for those who go to the gym for recreational purposes, as well as for those who practice bodybuilding, powerlifting, and other strength disciplines, that is, for speed runners and cyclists.
Creatine allows these athletes to exceed their maximum potential thanks to the multiple effects it has on the human body, such as mass gain (both for muscle water retention and lean mass), strength, power, and speed.
How to take creatine
Creatine is marketed as a powder or in capsules, even with added flavoring. There are several approaches to taking creatine. You can simply take 4-6 grams per day, or 'load', taking 20-25 grams for a period of 5 days. In reality, there is no evidence that one method is superior to the other. Creatine should be taken in combination with simple carbohydrates to maximize absorption.
Side effects of creatine
Side effects from taking creatine are not common. The most common of these side effects is a feeling of bloating. If this occurs, you can opt for a different form of creatine, such as Creatine Ethyl Ester, which reduces the feeling of bloating. Taking creatine is believed to be safe unless you have a pre-existing condition of reduced kidney function, as it could cause stress on the kidneys.
Conclusions
Creatine is a key supplement! It is ideal for athletes of different disciplines: from bodybuilders to cyclists to runners, or anyone who can benefit from an increase in muscle mass, strength, or agility in their performance.
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The excellent quality of our pure creatine supplements guarantees excellent performance in the gym; taking creatine before exercise increases muscle absorption, thus improving performance by 100%. Taking creatine supplements, in capsules or powder, contribute to the increase in body mass. Thanks to the intake of creatine it is possible to obtain an accumulation of energy that can be used in intellectual or physical activities.
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