Creatine is a carboxylic acid that is directly involved in the energy metabolism of cells and muscles. This substance can be obtained from many products. Received creatine will be enough for normal life, but athletes have to use this component in the form of a powder.
What products contain creatine, how to use it as an additive, about the benefits and harms of creatine - all this will be discussed in the article.
What role does creatine play in the human body?
Creatine helps athletes regain strength after intense exercise. Many weightlifters use creatine to gain muscle mass and increase stamina. And for good reason they do it. After all, this substance perfectly copes with the task.
In addition, creatine:
- positively affects the functioning of the nervous system;
- improves the cardiovascular system;
- strengthens the joints;
- lowers cholesterol;
- strengthens tendons.
Creatine is an indispensable substance. It is very important to know what gives and where creatine is contained.
Eating properly and balanced, a person receives about 1 gram of creatine per day. This is the norm and is enough for the body to function properly. Creatine tends to be produced independently in the human body.
Where and in which products is creatine found?
Creatine can be found in animal products. In beef, in any fish, pork, chicken and even dairy products.
For example, 500 grams of beef contains 2 grams of this substance, and this is 2 times the daily dose. Just a storehouse of creatine! There is only one drawback - creatine can be lost (in small quantities) during heat treatment.
The table below shows how much creatine is in food. The value is indicated per 1 kilogram of a product.
Product | Gram Creatine Content |
Salmon | 4,5 |
Pork | 5 |
Herring | from 6 to 10 |
Beef | four |
Cod | 3 |
Chicken | 2,5 |
Cranberry | 0.02 |
Tuna | four |
Milk 3.5% | 0.1 |
Most people get creatine from food, and this is enough for the normal functioning of the body. But creatine, obtained through food, is only enough to restore strength after a normal household load. Athletes have to look for additional ways to obtain such a substance.
Creatine as a dietary supplement
People involved in sports are well aware of the products that contain creatine. But they simply cannot physically consume this food in huge quantities. If athletes are addicted to products that include creatine, then all of their workouts will not just go in vain, they may face obesity.
Athletes use a pure component in the form of a powder or capsules. They consume 5 grams of creatine daily and regardless of whether there is training today or not.
The capsule is drunk as tablets, and the powder is diluted with juice, water or mixed with protein. He is drunk for two months. Then they take a break for two weeks.
Creatine as a dietary supplement is completely absorbed by the body and does not cause habits. But still, you should be wary of such a substance. After all, he has a number of contraindications and several side effects.
Contraindications to the use of creatine
Contraindications include:
- high blood pressure;
- digestive system diseases;
- renal failure.
If a person does not have a single ailment from this list, then he can safely use creatine.
Side effects of eating
Rather, these are not side effects, but a natural reaction of the body to the use of creatine in high doses:
- Fluid retention in the body. Some may notice that when they started using creatine, they recovered dramatically. This is due to the fact that some parts of the body began to swell. As soon as a person stops drinking creatine, the weight decreases sharply.
- Dehydration. It is highly recommended that you drink about 3 liters of water per day to avoid dehydration.
- Digestive disorder. When taking creatine, there may be bloating, diarrhea, and minor abdominal pain. Usually, an indigestion occurs when the athlete has significantly exceeded the dose of creatine.
Finally
Do not be afraid of creatine - this is an exclusively natural component. Eating properly and knowing which foods contain creatine, you will never lack this vital substance.