Creatine is one of the best, most used and researched supplements on the market. The use of creatine has many advantages, but a few cons, this is why you should know how to take it and carefully follow mode for maximum effect and to avoid the negative sides.
What is creatine?
Creatine is an amino acid which in its natural state is in vertebrates and helps to supply energy to the muscles and nerves, creatine in our body is formed from the amino acids arginine, glycine and methionine. On average in our body contains about 120 grams of creatine in the form of creatine phosphate.
Creatine is also found naturally in some foods – beef, herring and salmon have high concentration of creatine. For example, one kilogram beef contains about 4 grams. As you can see, to get the necessary levels of creatine, you must eat several kilos of meat per day, which is impossible and makes this supplement so widespread and popular.
Adoption of creatine gives additional strength to the trainee. It in turn will contribute to more intense workouts, rising operating weights and hypertrophy. With the rise in strength and hypertrophy, creatine helps for weight gain.
– increase the strength, which leads to an increase in the working weights
– the above leads to an increase of muscle mass
– Increasing the water content in the muscle cells and lean body mass, which leads to weight gain
– increase in total amount of creatine in the body
– improves cognitive abilities
– helps with muscular dystrophy
– less tiredness and more endurance during intense workouts
– fights inflammatory processes after intense workouts
– combined with exercise can reduce cholesterol levels
There is a wide diversification of the types of creatine supplements on the market, but the best is monohydrate. In a study of the types of creatine monohydrate has shown the best performance and the most positive effects, so most studies are conducted precisely on this kind of creatine. Also for the monohydrate it has been shown to be safe and has no side effects demonstrated. The price of the monohydrate is also the cheapest on the market. Some of the other forms, for example ethyl ester, are ineffective and harmful to the body, but are allowed sale, so be careful what you take.
How to take creatine
The recommended dose for taking creatine is from 3 to 5 grams, it can be drunk at any time of day, morning, afternoon, evening, during a meal after training. You should not take it just before training because in the first few minutes you will have a positive effect but then you will get exhausted quickly.
You can drink it with any liquid, although believed that caffeine weakens its effect, this is not true and proven by research. Most people prefer to drink it with a protein shake.
Many people drink it in larger doses or using accumulating phase, which is recommended by people selling supplements, but there is no evidence that the effect is greater because creatine taking its toll when accumulate in the body. Effect with or without larger doses will be the same, but with one of the variants you will give a lot more money.
Take creatine two months and then take a break of one month. If you continue after these two months it will not harm you, but the effect will be lost and you will give your money away. To regain the effect you should take a break for one month that will restore proper levels of creatine in the body.
The fact that creatine is one of the most popular supplements, has its downside. Many people talk about it and the truth is distorted, leading to the creation of many myths about this supplement.
– As already mentioned, there is a myth that the body retains water because of the creatine. We must specify that creatine helps to keep water in the cells, not under the skin. Myth is that creatine causes the body to retain water under the skin that makes us look puffy.
– For best effect you should make accumulating phase. As mentioned above, the research in the end of the cycle does not show better effect in the presence of an accumulating phase.
– Creatine should be taken with a large amount of carbohydrates. Research hasn’t shown better results in the adoption of creatine with more and less carbohydrates.
– Creatine should not be taken with caffeine. We talked about this myth and explained that caffeine does not reduce the effect of creatine.
– There is a myth that creatine monohydrate is absorbed poorly or that protein powder loses its effect and it is better taka creatine in capsules. Myths are created by those who are selling supplements because new types are more expensive and they are making more profits.
– There is a myth that you can get enough creatine from food. As already mentioned, the level of creatine in meat is too small and have to eat several kilograms per day to reach the required dose.
– Creatine should be taken before or after training. We discussed this myth already, there are many disputes when exactly should be taken creatine, can be taken at any time, except before training.
– Creatine is dangerous for teens. This myth was created by parents who do not distinguish supplement with an anabolic steroid.