Creatine is a carboxylic acid that contains nitrogen in its structure. It is synthesized by the body during the metabolism and energy that occurs between muscle and nerve cells. The amount of creatine produced in the body directly affects the motor ability of a person as a whole and the endurance of all human organs.
During increased physical activity, creatine accumulated by the body is spent very quickly, not having time to synthesize a new one. When the resources of a substance become critical, a person feels extremely tired and weak. There is no way to make any effort. This is a protective reaction of a person, because in addition to the motor muscles, there are others - the heart. Creatine is also required for their work.
Observing people who are professionally involved in sports, hard physical labor, or bodybuilders, nutritionists have come to the conclusion that creatine can be taken as an active dietary supplement. This was a revelation in sports nutrition. The supplement really works.
Today, a creatine dietary supplement can be bought at any store that sells sports nutrition. There you can get all the instructions on how to use creatine. After all, there are several options for its use:
- Consumption of 5 g of monohydrate in one day.
- You can take creatine according to the body's loading system. For this, 4 weeks it is necessary to take 5 g of the drug several times a day, then another 6 weeks - 3 g once a day. You can repeat the course after six months.
But before making the final decision on the need to receive creatine separately, you need to carefully weigh everything. The harm of creatine, if taken correctly, is minimal. Be sure to thoroughly study the instructions for use, evaluate your health status, introduce adjustments to your diet and lifestyle. When all the recommendations are followed, creatine will not harm.
Do not introduce creatine into your diet:
- people who suffer from asthma or pre-asthmatic diseases;
- having kidney disease or liver problems;
- pregnant women.
It is better to reconsider your diet and preferences for people who like coffee and drink alcohol. There is no evidence that it was creatine that harmed health. But the uncontrolled consumption of alcohol and a large amount of caffeine is unsafe for any person. In addition, taking creatine along with alcohol or coffee reduces the effect of a sports supplement.
What are those talking about who believe that taking creatine harms the human body uniquely? It’s not difficult to understand.
- dehydration of the human body - by simple dehydration. This effect is possible if you take additional biological supplements (various stimulants or diuretics) that remove fluid from the body;
- disruption of the digestive tract. This can happen if you violate the instructions for the use of creatine. If you follow the recommendations exactly and make changes to your diet while taking creatine, the digestive system will not be harmed;
- possible cramps and muscle spasms are suppressed by a sufficient amount of water per day;
- acne and acne. Any active food supplement is not recommended during puberty or hormonal imbalance.
Acceptance of any funds that make adjustments to the work of the human body require a detailed analysis and careful monitoring of the state of health. Without the advice of a sports nutritionist or doctor, creatine should not be taken as a dietary supplement. It is best to choose creatine without impurities, that is, its purity should be close to 100%. When taking creatine, there is no need to be afraid of anti-doping checks, this dietary supplement is allowed.