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Creatine — how to take everything you need to know

9 min read

Many sports Supplements are not contain something essential. And creatine. This Supplement has proven effective, but it may well be synthesized in the body. Phosphate creatine we get from amino acids, that is, when a sufficient amount of protein. If there is a shortage of protein Supplement will solve the problem of insufficient amount of creatine. The overall objective of its application is to improve strength and impact training. Drink creatine in bodybuilding, crossfit, powerlifting and regular Amateur fitness. It fits men and women, and can be used in adolescence. It is a Supplement without side effects for a healthy person. But many coaches believe that its use is not required. Why is this happening?

The contents

  • 1 Chemical structure
  • 2 Why creatine should be taken separately
  • 3 How creatine affects the body
  • 4 Creatine in sports
    • 4.1 Improving performance
    • 4.2 Fill with water
    • 4.3 muscle Growth
    • 4.4 Creatine and “rollback”
    • 4.5 Creatine and bone density
  • 5 Creatine on drying
  • 6 Creatine in food
  • 7 Side effects of taking
  • 8 How to take creatine
  • Top 9 supplements based on creatine phosphate
    • 9.1 Types of additives
  • 10 Summary of

Chemical structure

Creatine phosphate – derived amino acids. It is erroneously referred to as an amino acid, although from the point of view of chemistry it is the metabolite.

For the synthesis of creatine our body uses:

  • Methionine;
  • Glycine;
  • Arginine

That is technically enough to just eat protein food, and the body itself “make” the desired portion of creatine to maintain contractile activity of muscle fibers.

Interesting fact: foreign athletes massively prefer wild fish, and farm beef. The reason is simple – the meat of animals trained more creatine and amino acids by about 20%. But poultry, veal produced in the usual way and the fish farm is “weak” choices for replenishment of creatine.

Why should we take creatine, so you have to eat large quantities of meat in order to stay strong and beautiful? Creatine has admitted the revolutionary Supplement in sports nutrition. It’s simple. Thermal processing of meat and fish leads to reverse the disintegration of substance into amino acids. Thus, the body is to synthesize creatine from amino acids. All this allows to consider optimal the meat product to receive creatine phosphate.

In addition, the less heat treatment, the more creatine is found in meat. Few ready every day to eat raw fish and steak with the blood. And for digestion it is not safe.

Why creatine should be taken separately

Unlike other derivatives of protein metabolism, creatine is difficult to obtain from food. Chances are the only person who consume about 2 grams of protein per 1 kg of body weight. Agree, there are not many among the non-professional athletes. Because even customary fitness creatine it makes sense to take separately, as an additive to food.

Creatine is practically not metabolised in the body when taken as dietary supplements. He goes straight to the muscles and there stored. The average athlete can store for the month up to 450 g of creatine phosphate. How much you need for outdoor workouts? Different sources are called numbers of up to 20-30 g per day. For ordinary people – about 5-8 g. the average dosage of creatine, voiced by companies selling sports nutrition – about 5 g.

Even theoretically to get that amount of creatine from food is impossible. You need to eat several kilos of meat per day. This quickly will lead to failure of the digestive system.

How creatine affects the body

Do you need creatine for normal functioning of the body? Contemporary sources in sports medicine consider it an indispensable substance. Creatine affects the following body processes:

  • “Mobility” cholesterol. This term refers to the ability to display “bad” cholesterol and transport “nice”. Creatine affects the health of the cardiovascular system and indirectly can be considered a means of prevention of high blood pressure;
  • Improving lactate threshold. Lactate threshold is the ability of an organism to resist the action of lactic acid. If you use creatine, the body performance will increase;
  • Fluid retention, binding her. This effect applies only to the muscles and causes intense pumps during your workout, and a more “full” appearance after it;
  • Improving the supply of oxygen white muscle fibers, and consequently improving their performance;
  • Overall better performance during exercise due to fluid retention and improve the “corners”.

Contrary to popular belief, creatine does not contribute to “the treatment of joints” and “fill” their synovial fluid. It improves metabolic parameters but does not affect joint health.

Creatine in sports

Creatine supplementation is popular in power sports. Indeed, this is a boon for bodybuilder who likes muscle bulk, and you just want to look great. Among the builders are of the opinion that creatine can be used constantly at mass, and at the beginning of drying the same to maintain the speed of metabolic reactions.

But athletes who need to stay within weight class, not very much creatine. From practice it is known that using creatine supplements can gain 2-3 kg of weight. Again, after the cancellation of creatine this weight quickly “merge”, but many do not like the idea of a set, so they are against creatine supplements.

In power sports and bodybuilding, creatine helps:

  • Rapid pumping of the muscles, especially evident when co-administered with arginine;
  • The growth of mass;
  • When used together with selective modulators of androgen receptors acceleration of anabolic processes, and a substantial increase in power;
  • When using “solo” — the growth of power performance at the time of admission;
  • Overcoming the “power plateau”;
  • Increase metabolism due to the muscle mass;
  • The efficiency of the heart;
  • The binding of glycogen and more efficient muscle work;
  • Performance

    You can find the information that creatine improves performance by 35%, which contributes to an increase in strength and increase endurance. Moreover, the effects of creatine are not directly anabolic, and therefore do not affect the hormonal system of athlete.

    It works indirectly. Creatine water retention, muscle faster pampady. This requires greater consumption of oxygen, improves blood circulation and nutrition of the muscles. In the end, the man punches the power plateau. It turns out that the effect of the pump helps to overcome the force plateau, and the plateau in endurance due to the creatine.

    Pumping muscle itself helps:

    • To increase the supply of oxygen;
    • The delay glycogen

    Creatine therefore indirectly helps to improve power endurance. Normal effect of its admission – athlete studying in mnogopotochnoy mode to overcome a large load. So, working weight can increase from 50% to 60-70 from 1 PM in the basic exercises. This eventually leads to an increase of fitness of the athlete and his strength.

    Conclusion: creatine does not affect hormonal system of a person. It is not selective androgen receptor modulator. It just helps delay muscle glycogen and water, which increases their mechanical performance. Creatine helps you get stronger and fitter, but it all comes with an increase in its own weight of the athlete.

    Fill with water

    Many bodybuilders specifically drink the salt water and increase the content of salt in the diet in miston. This should contribute to greater stamina and strength, and to serve as a means of preventing injuries. Creatine works according to the same scheme. His “mission” — to hold water. In Mezhsezon it may be promising in terms of preventing injuries.

    Important: “fill water” and improves biomechanical characteristics of the muscles, so is a good way of prevention of injuries due to violations of technology.

    “Fill” can have side effects. It is a frequent cause of convulsions, as the body creates an imbalance of mineral salts and water. During tougher approaches in this state, the athlete should always be used through fear. The problem with spasms in additional amounts of potassium and magnesium, but it also leads to some reduction in the amount of water in the muscles.

    Increasing the amount of fluid in muscles is useful, however, we must note that this point is not suitable for those who have health problems of the kidneys, and high blood pressure.

    Muscle growth

    Thus, the creatine starts the process of increasing the supply of muscles with blood and oxygen. With adequate training loads, its use will contribute to muscle growth. Creatine “increasing mass” only if all the conditions for normal protein synthesis. The athlete should eat normally and recover. Otherwise creatine is a useless Supplement. It is not anabolic steroids, to correct the lack of modes, lack of nutrition and too heavy, the wrong training program.

    Schematically the work of creatine can be represented as follows:

    • When you download it in the muscle also occurs and fluid retention;
    • Pump muscles leads to increased consumption of oxygen and accelerate the blood circulation;
    • Amino acids entering the body with food, is spent on muscle growth;
    • Anabolic processes are supported and partial resynthesis of creatine on amino acids;
    • When building strength, this scheme works better

    So creatine really helps to recover faster and build muscle. And what about the other sports figures?

    Creatine and “rollback”

    This substance enjoys a well-deserved “dislike” newbies, too early to get acquainted with the phenomenon of recoil from creatine. What is it? Over time, the substance accumulates in the tissues, and all metabolic processes concentrate on its development. The body ceases to take creatine, and just trying to get rid of surplus. To drink more – it makes no sense. The athlete should stop taking.

    After cessation of creatine supplementation, the following occurs:

  • Accumulated in the muscle substance is excreted from the body;
  • Arrested with him of the liquid “drained”;
  • The body ceases to look like before the muscles become more flat;
  • Fall endurance;
  • Disappears pump
  • Important: the rollback after the creatine is not complete. If we compare the figures of dry weight before and after a course of creatine, they will vary.

    Taking creatine, it is advisable looping under the training plan. That is, when an athlete goes to a peak power of creatine supports his efforts. Then when the reception stops, the athlete reduces the volume and intensity, and rest.

    Creatine and bone density

    Athletes taking calcium and D3, can benefit from the use of creatine. It serves as a mediated transport of these substances, and therefore, in his technique and strengthened bones.

    Bone density is a value which depends on the muscle. If the muscles grow slowly, physiologically natural rate, as is the case with creatine, the athlete gets and the strengthening of bones in addition to improving the quality of the body. This allows him to be more protected from injury.

    Taking creatine so useful in sports where there is a high level of shock load and injury. There he adapts to misison in which the athlete is engaged in General physical training.

    Creatine on drying

    Individual athletes are practicing taking creatine on drying. But this applies to those who have already spent several cycles, and has a fairly small percentage of fat. Such athletes do not need to significantly Deplete your glycogen stores, and they cleaned the carbs significantly only in the last week of drying. Creatine helps to protect them from injury, as in this case, the drying process used high-intensity training.

    Most creatine on drying not use. They immediately begin to practice a low-carb diet, and the combination of creatine with it is unproductive.

  • Creatine is to delay muscle glycogen.
  • On drying the purpose of the diet is to Deplete glycogen stores so the body began to burn body fat.
  • Creatine slows down this process.
  • Additive water retention. To assess the body type of the athlete is not obtained. This leads to violations, errors, and application is not optimal nutrition and training plan.
  • Creatine can cause cramps, as the water-salt balance on the dryer is broken.
  • In the final stages of preparation can become a reason of “not discharged water”, since creatine retains water, and the athlete, on the contrary, tends to get rid of.
  • But when losing weight in the weight category in the power sports creatine can use. For example, the connections to the competition lasts for 4 weeks. 2 of them an athlete, a diet with a small deficit of calories and taking creatine. Before the start of the additive is removed, which gives the “minus 2 kg” at the weigh-in, and in front by the competition – to take loading dose of creatine to improve performance. This pattern of weight loss is quite widespread.

    Creatine in food

    26% of creatine phosphate contains the usual herring. It can be considered a good source, but only during heat treatment of its useful properties are reduced, and it turns out that the athlete receives even less of creatine. In fact, no sports nutrition products to get the normal dosage of creatine that is sufficient for the decision of problems of construction of the body, will not work. So either we have to admit that sports nutrition can sometimes make sense, or to abandon the idea of “punching plateaus” with creatine.

    The amount of creatine monohydrate in the composition of foods (gram per kg of pure product)

    Productcreation (g/kg)Percentage of daily dose for an athlete







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