Answering the question: “What is creatine?”, Probably, one should not limit oneself to the words that it is just a sports supplement. Firstly, it is considered, if not the most popular, then one of those. Secondly, this supplement is really very effective, which is confirmed not only by reviews of athletes, but also by the results of numerous studies. This publication will tell you how to properly take creatine and its effects on the bodybuilder's body.
For a start - a little digression into history. This substance was discovered by a French scientist in 1835. It was found primarily in red meat. Creatine is produced naturally in the pancreas, liver, and kidneys. The starting material for it are the amino acids glycine, methionine, arginine. It should be noted that srednestatichesky men, as a rule, spend up to two grams of creatine daily. Then the losses of this substance are compensated with meals and by its production in the human body.
At the same time, the body contains about 40 percent free creatine, and 60% is creatine phosphate. We are primarily interested in what creatine is in the form of sports supplements. They contribute to an increase in the reserves of the above substances, ensuring the restoration of adenosine triphosphoric acid - ATP. In fact, taking these supplements improves muscle function such as power retention. This is very important when performing high-intensity physical exercises.
Most studies suggest the use of creatine monohydrate. In this compound, the molecules of the active substance are associated with water molecules. The additive is better absorbed when taken together with carbohydrates. This is evidenced by some studies. So, to the question of what creatine (a sports supplement) is, the following answer can be given: this is a tool that causes replenishment (increase) of intramuscular reserves of ATP.
Creatine phosphate has been used successfully in the recovery of ATP. Its content in the human body is much less than the potential reserves. The maximum is achieved with meals enriched with creatine. In turn, such abilities of the body as the production of adenosine diphosphoric acid - ADP increase. It is also interesting that the sports supplement in question enhances muscle functionality during glycogen accumulation.
This phenomenon is important for the cardiovascular system with insufficient oxygen supply. Numerous studies have shown that glycogen stores (replenishment) are necessary for gaining muscle mass and restoring the body. Taking creatine implies another question: “Is such a supplement suitable for every athlete?” It should be understood that the mechanism of the active substance makes it ineffective for those athletes who practice endurance training.
It is noteworthy that the best results are achieved by athletes who adhere to vegetarianism. The creatine intake cycle should ideally not be long. In fact, most studies showed the effectiveness of the drug in the first week of use and the lack of noticeable progress in weight gain and future productivity growth.
An ideal cycle can be considered one that does not exceed four weeks of taking a sports supplement. This includes a nutrition plan for the first three weeks of taking creatine. The calculation of the initial dose is as follows: 0.4 grams per kilogram of mass without adipose tissue. Athletes who get enough protein with food and regularly consume red meat should halve the above dose.
Talking about what creatine is and about the dosages when it is taken, this publication, however, has a purely informational character. More detailed instructions on an individual basis can be obtained from the relevant specialists.