Creatine in sports nutrition. Creatine in bodybuilding Creatine: disadvantages and possible harm

People's attitudes towards sports nutrition are ambiguous. Someone condemns “jocks” for using chemicals, not understanding what creatine, amino acids or proteins are needed for. Others, on the contrary, approve and even use it themselves, although bodybuilding is not their professional activity. And all because there is an opinion about the harm that these additives cause to the body. Terrible myths about a destroyed liver, male impotence only emphasize the underdevelopment of sports culture among people.

Why do you use sports nutrition? Advice from experienced bodybuilders and professional trainers suggests that with the right combination of supplements, they help you achieve your goals faster: lose weight, give your body definition, increase muscle mass, increase endurance and energy during training.

What is creatine

One of the components of sports nutrition is creatine. This is an organic acid that is independently synthesized from amino acids such as glycine, arginine and methionine. The human body, namely the muscles, contains 95% of the total creatine reserve. If we explain in common language what creatine is needed for, then its main task is to increase endurance, help build muscle mass and give the body definition.

How creatine works

During intense training, the natural supply of creatine quickly runs out. For the average person, this consumption is 2 grams. Accordingly, during physical activity the body requires a significantly larger amount of this acid. The body is not able to synthesize the required volume on its own, so replenishment from outside is an excellent alternative and an indispensable assistant for increasing

Who needs creatine and why?

Generally speaking, keratin is necessary for everyone who sets goals: to improve anaerobic performance, increase strength and endurance during training. The main indicators for taking this drug are:

• increase in strength;
• increased muscle and anaerobic endurance;
• building “lean” muscle mass;
• giving the body relief.

Creatine also helps burn fat by increasing physical activity and extending the time spent in the gym. According to research, creatine is absolutely safe for the female body and has no contraindications. But for teenagers it is better to take this drug after graduation (age about 16-17 years).

Rules for taking creatine

There are such concepts as “loading phase” and “support phase”. The first phase is a four-time intake of creatine with a total weight of 10-20 grams over 7-10 days. This is followed by the second phase, during which creatine intake is reduced to 5-10 grams 2-3 times a day. In principle, the loading phase is not mandatory, it contributes to a more accelerated result, but even without it you will see positive dynamics simply later. You need to drink creatine with clean water or juice at a rate of 150-200 ml. for 5 gr. drug. It is also necessary to follow the correct intake cycle: creatine is consumed for 35-40 days, then alternates with a 30-day rest. It is not recommended to take the supplement for more than 2 months in a row.

Creatine safety

So, we figured out why creatine is needed in sports. Now let's talk about the second side of the coin. As mentioned, most people who have not personally encountered sports nutrition say that it is harmful and useless. Today, creatine is the most studied sports supplement. It has no side effects, which has been proven by scientists who used an unacceptable amount (25! grams) of creatine in studies. The only drawback when using it at first may be frustration and fluid retention in the body. This only happens during the loading phase, that is, within 2-5 days.

Time for training

If you are determined to exercise in the gym, even if not professionally, but for yourself, consider the options for sports nutrition complexes. After explaining the purpose of your coming to the gym to the trainer, ask for advice: where to buy sports nutrition, what exactly you need to take and how. In addition to sports supplements, consult about your daily diet, exercise routine, and water-salt balance.

Today we will talk about the use of a dietary supplement, namely creatine in bodybuilding. Creatine is very widely used as a sports nutrition because... it increases muscle growth and strength.

Shevrelev

Creatine was discovered in 1835 by the scientist Chevrel, the word creatine from Greek is translated as kreas, which in our language means MEAT. Our wonderful and incredibly smart body contains approximately 100-140 grams of creatine, i.e. this means that creatine is a natural substance that acts as an energy source for muscle tissue (our muscles). Creatine is synthesized by the body from 3 amino acids: arginine, methionine and glycine. I would like to draw your attention to the fact that creatine is just as important as protein (protein), carbohydrates, fats, vitamin complexes for humans, i.e. for normal life.

In our case, in bodybuilding, there is hard physical labor. Our body then secretes its own natural creatine, but since creatine consumption increases during physical activity, it needs to be replenished, either from regular food or through sports nutrition.

Creatine in regular foods

Mostly creatine is found in animal products, such as fish, meat, cod-3, herring=6-10, beef-4.5, pork-5, tuna-4, salmon-4.5, cranberries, milk-0.1.(note: these products contain grams of creatine per 1000 grams of food source).

I have listed the above products, but as you can see, in order to get enough of it, you need to eat an unrealistic amount of them. But this cannot be done, because... firstly, our body is not adapted to such a large intake of food of animal origin; our digestive system cannot cope, it will fail. In general, in our time there is no point in eating a huge cloud of meat, it is not reasonable and even harmful to our body, it cannot cope with digestion (it cannot be digested), it will not be absorbed in such quantities. Accordingly it will fail, and secondly, where can I find so much time to absorb and money to buy meat every day?

All in all, an alternative in this situation is pure creatine, which is contained only in sports nutrition .You will be able to absorb large doses of creatine without overloading your digestive system. Therefore, of course, you need to take creatine and sports nutrition, but which one to choose? Because There are about 20 varieties (forms of creatine) such as monohydrate, citrate, malate, phosphate, tartrate and others. But why talk about all forms of creatine + waste your precious time and stupid information, if it has now been proven that the best form is monohydrate?

– the most effective form of creatine, the most popular form, which is used by athletes to gain muscle mass and strength, endurance, and the formation of relief. Creatine monohydrate is available in the form of powder, capsules, tablets, and is often included in various pre-workout complexes.

A little about creatine monohydrate

1. Does not harm health, i.e. absolutely safe.
2. It is well absorbed and does not break down in water for several days.
3. Practically does not break down in the human stomach
4. Retains water (in new forms, also crap)
5. No loading phases are required when consuming monohydrate
6. Is the best form of creatine
7. Ideal for gaining muscle mass and strength
8. See below for more details (effects of taking creatine)

And yet I want to highlight a paragraph about new forms of creatine. Remember no matter what the various experiments describing new forms of creatine tell you or show you., which they claim are hundreds of times better than monohydrate, this is all a lie. Because Manufacturers are trying to sell their products to inexperienced, gullible consumers as quickly as possible, they will say anything (that this form is a breakthrough in the world of sports supplements, it is the best, you won’t regret it, etc.) don’t be fooled, this is not true!

Therefore, I give preference to trusted manufacturers, which I recommend to you, if you take that only creatine monohydrate! and look for a proven company in terms of price/quality ratio, in my opinion, Optimum Nutrishin (ON) is ideal. Don’t think that advertising was not even in my thoughts. Those. I simply recommended the company and the form of creatine to you, and choose the supplement yourself.

Effects of taking creatine

1. Increases muscle mass
2. Increases strength
3. Improves muscle definition
4. Increases the secretion of endogenous anabolic hormones
5. Other effects of creatine

Creatine increases muscle mass , naturally with proper training and nutrition. In this case, it is possible to increase lean muscle mass in the form of 2-5 kilograms in 1 month of taking creatine monohydrate.

Creatine increases strength , because When doing bodybuilding, the need for ATP in the target muscle groups increases greatly, increases very much. Accordingly, when engaged in physical labor, the level of ATP and phosphocreatine drops, and creatine monohydrate, in turn, will replenish them and keep them at the peak level. Those. By this I want to say that taking creatine monohydrate, you can increase the amount of ATP in the muscles, and accordingly increase muscle strength.

Moreover, in addition to gaining muscle mass and strength, creatine will also help improve muscle definition. A number of studies have also been conducted with creatine, where it has been proven that it increases the secretion of anabolic hormones, namely somatotropin and testosterone, but only under the condition of physical activity, in our case of bodybuilding it is J.

There are also a lot of other positive effects from taking creatine, I wouldn’t like to list them all, because... there are quite a lot of them. But still, taking creatine has an effect on reducing plasma cholesterol, protects the cardiovascular system, creatine is also used in the treatment of diseases that cause muscle atrophy.

Interesting thoughts on using creatine

1) Creatine helps athletes maintain high levels of rapid energy supply to the body.

2) Creatine allows you to train longer and harder than usual.

3) Creatine can be useful for vegetarians because... they don't eat meat, i.e. do not eat the main source of creatine, they are generally strongly recommended to take creatine from sports nutrition. Not only for bodybuilding, but also for the overall health of the body.

4) Creatine is useful even when losing weight, because... Taking creatine monohydrate increases the intensity of the workout, improves strength performance, the speed of muscle recovery and, as a result of all this, accelerates the burning of excess fat in the body.

Best regards, administrator.

Creatine is the most studied and widely used sports nutrition substance to date. In this guide, you'll learn about the main types of creatine products, how they work, and how to best use them for maximum results.

From the guide you will learn:

• basic information about creatine, why it has become so widespread;

• what foods are sources of creatine;

• about the beneficial properties of creatine for human health;

• How creatine helps improve athletic performance, increase muscle mass and strength;

• How to take creatine supplements for maximum results;

• when to take the supplement, how high glycemic carbohydrates increase creatine levels;

• how to choose the optimal creatine supplement;

• How creatine combines with waxy corn starch, protein, carbohydrates, pre-workout supplements, and fat burners.

Creatine supplements are sold on hundreds of sites on the Internet, but none of them provide information about creatine and whether the supplements they sell are suitable for everyone or not. Below you will find all the basic information on this matter. If you want to take creatine supplements, be sure to read it.

What is creatine?

In simple terms, creatine is a chemical that provides energy to the muscles of the body. It can be produced in the human body and can also be found in some foods, such as fresh meat. Creatine is produced in the liver, pancreas and kidneys, then delivered to the muscles through the circulatory system. There it is converted to phosphocreatine (creatine phosphate). It is an intermediate metabolic product that is used to restore ATP, an essential source of energy for muscles. During the training process, ATP levels drop sharply. Creatine is designed to restore it.

Creatine and sports performance

Over the past decades, creatine has been positioned as the most important sports supplement. And for good reason. Consuming creatine increases phosphocreatine levels. As a result, you can exercise for longer periods of time with greater effort. It also increases the body's ability to produce explosive energy at critical moments during training. Clinical trials have confirmed that creatine increases strength in athletes.

Foods containing creatine

Although creatine is produced naturally in the human body, about half of the required amount of the substance is ingested with food. First of all, creatine is found in fresh meat. It is especially abundant in beef, pork, salmon and tuna, where its content reaches 4.4 g per 1 kg of meat. There is even more of it in herring - from 6.6 to 8.8 g per 1 kg. Lingonberries are also rich in creatine.

Creatine is very heat sensitive. During cooking, a significant amount of the natural substance contained in the meat is simply destroyed.

Health Benefits of Creatine

The beneficial properties of creatine have been well studied due to the great popularity of the supplement. Studies have revealed a sufficient number of positive effects that it has.

• Alzheimer's disease. Creatine supplements reduce levels of homocysteine, which contains sulfur. A high level of this amino acid in the body indicates neurological and psychiatric disorders. This could be depression, dementia or Alzheimer's disease. The results of recent studies have shown that the risk of developing the latter doubles with high homocysteine ​​levels.

• Antioxidant. Creatine has been scientifically proven to be a very effective antioxidant. Indeed, it fights free radicals just as well as glutathin. Glutatin is an incredibly important antioxidant produced in the body. Supplementing with creatine will help you maintain good health for a long time.

• Creatine and B vitamins. Vitamins B2, B6, B9 and B12 enhance creatine synthesis. Supplements containing B vitamins and creatine optimize cellular methylation. The correct course of methylation processes has a positive effect on cell growth, including muscle tissue cells. Suboptimal methylation leads to the development of unwanted malignant cells.

• Cardiovascular diseases. Coronary heart disease (CHD) is one of the main causes of death in Western Europe and the USA. Creatine supplements help fight the occurrence of coronary artery disease. They reduce homocysteine ​​levels. Without sufficient creatine intake, it will increase. And a high level of homocysteine ​​will lead to the development of coronary artery disease.

• Creatine and cognitive function. Creatine not only fights muscle fatigue, but also supports proper brain function. Recent studies have found that the substance directly affects a person's ability to solve problems and the state of short-term memory. These people show the best results in IQ tests.

Anabolic effect

The term "anabolic effect" is associated with the growth of muscle mass. Creatine for muscle gain promotes the growth of muscle fibers at different levels.

Impact on the training process

Creatine promotes longer, more intense workouts with more repetitions, therefore increasing the intensity of the training process. The body adapts to high loads and responds with increased muscle growth.

Effect on cell growth

Methylation processes have already been discussed previously and the need for sufficient creatine intake in the body for proper cell growth has been identified. If the diet limits the consumption of fresh meat, then this has a bad effect on the condition of the cells. Therefore, athletes should have one more requirement for protein consumption. Not only do they need extra protein to make amino acids, but they also need to get them from fresh meat to keep their body cells healthy.

Increased muscle volume

Increasing muscle size is probably the most talked about benefit of creatine. Thanks to it, the cells are filled with water. Swelling of cells increases their performance. Their production of vital and enzymatic proteins also increases. That is, creatine not only increases cells, but also strengthens them. As a result of all this, muscle volume increases.

Creatine supplements promote muscle growth:

1. As an antioxidant, creatine rids the body of harmful free radicals, strengthens muscle cell membranes, and promotes more efficient growth and repair of muscle tissue cells.

1. Creatine reduces the acidity of muscle tissue. If the acid-base balance is incorrect, muscle fatigue will occur faster.

1. Creatine helps regulate calcium levels in muscle tissue. Insufficient intake of the substance can cause an imbalance of calcium in the body, which will lead to poor results.

Introduction to Creatine Supplements

What are creatine supplements?

Of all protein sports supplements, creatine is the most effective in the world for building muscle mass and achieving athletic performance. They provide an increase in the strength qualities of athletes by 10-15%, an additional gain of pure muscle mass up to 5 kg. They really are the best in terms of price-quality ratio.

Creatine supplements come in powder, tablet, and solution forms. Since powdered creatine is the most popular among athletes, there are a huge number of dry mixtures for preparing drinks with different flavors. The most common flavors are grapes and assorted fruits.

Brief historical background

In 1912, Harvard University discovered that human intake of the substance leads to an increase in its content in muscle tissue. In the next decade, creatine was proven to stimulate an increase in muscle metabolism.

The world first learned about creatine supplements at the Barcelona Olympics in 1992. That same year, the British newspaper The Times published an article about the details of creatine use by a group of athletes. Among them was Linford Christie, an Olympic champion in the 100m, as well as several members of the British rowing team.

Less than a year has passed since creatine supplements became available to ordinary customers. In 1993, EAS launched a product called phosphagen (creatine phosphate). In 2004, creatine ethyl ether became the sales leader.

What forms of creatine supplements are there?

• Powder. Creatine powder is the most popular and widespread form of release. Sold both in pure form and for diluting drinks.

• Capsules. Creatine capsules or tablets have gained widespread popularity in recent years. They are sold both in pure form (100% creatine) and in combination with other additives, namely vitamins, minerals, amino acids.

• Liquid form. The liquid form of the supplement was created as the most convenient for use. Despite this, it did not gain wide popularity.

• Mixtures. Mixtures of creatine with other additives - mineral elements, carbohydrates, vitamins, herbal extracts - are designed to enhance their overall effectiveness, accelerate absorption by the body and improve athletic performance.

Benefits of Creatine Supplements

You have gained an idea of ​​the benefits of creatine for human health and its anabolic effects on the body. Now it’s worth getting acquainted with the main advantages of the supplement.

• Extra energy. Creatine supplements provide athletes with a burst of energy, allowing them to train much longer and harder. When the body needs more strength, adenositol triphosphate (ATP) provides it. The problem is that ATP energy only lasts for 10-15 seconds. Creatine helps restore it faster, allowing you to train with greater impact.

• Protein synthesis. Recent research has found that creatine supplements stimulate protein synthesis in muscle tissue.

• Volume of muscles. Creatine supplements help build muscle mass and strengthen muscle cells.

• Lactic acid. Creatine prevents the formation of lactic acid, thereby reducing the time it takes for muscle fatigue to accumulate. As a result, you have longer training sessions or greater performance during athletic performances.

Who uses creatine supplements?

Supplements have become most popular among bodybuilders or representatives of strength sports. The substance increases endurance, strength and muscle mass. It allows the body to draw additional strength when the athlete is already tired before the end of any sports game, or if we are talking about achieving some kind of record.

Creatine benefits human health. It strengthens muscle cells, helps fight diseases, and improves mental and mental well-being. Also, vegetarians who do not get the substance from meat cannot do without creatine supplements.

Body-building. Bodybuilders use creatine to increase lean muscle mass and produce additional energy.

Powerlifting. Athletes use creatine to help them withstand long, intense workouts and also to increase their strength.

Sports where the main criterion is endurance. Runners, cyclists and other endurance athletes use creatine to extend their workouts. The supplement also allows them to find strength in their body for the final pushes before the finish line.

Team sports. Players of team sports resort to the help of creatine to acquire additional strength qualities and energy reserves to maintain strength during the game.

Improving the body. Creatine is used not only by athletes, but also by people who want to change their appearance for the better and have a good figure. Supplements improve their strength qualities. Also, gaining muscle mass leads to a decrease in the percentage of body fat.

Vegetarianism. Vegetarians need creatine supplements to maintain good health. As mentioned earlier, a lack of creatine in the body can lead to certain problems.

Creatine supplements and natural sources of creatine

In general, a healthy person gets about 1 g of the substance from food every day. Foods rich in creatine:

• herring- 1.4-2 g per 1 kg;

• pork- 1 g per 1 kg;

• beef- 0.9 g per 1 kg;

• salmon- 0.9 g per 1 kg;

• tuna- 0.8 g per 1 kg;

• cod- 0.6 g per 1 kg;

• milk- 0.02 g per 1 liter;

• cranberry- 0.0005 g per 1 kg.

It is worth noting that creatine is almost not found in chicken.

The minimum amount of creatine required in the body is 5 g per day. As you can see from the list above, you will have to eat an incredibly huge amount of meat to reach the goal. Also, thermal processing of food destroys a significant amount of creatine. Conclusion: creatine supplements are needed to get the missing amount of the beneficial substance, since natural products simply do not contain as much of it as the body needs.

Types of Creatine in Sports Supplements

Creatine monohydrate

Creatine monohydrate occupies a leading position among all types. Its cost is low, and many studies have been conducted on its use. Its popularity is due to its high effectiveness, which no other non-hormonal sports supplement has. Creatine monohydrate consists of 88% pure creatine, the remaining 12% is water.

The first creative supplements to appear on the sports nutrition market consisted of large particles that were difficult to digest and absorb into the body. Digestive problems often occurred. Nowadays, creatine supplements are micronized, and the powder particles have become 20 times smaller. Modern supplements do not cause digestive problems.

Creatine ethyl ester

Creatine ethyl ester is a relatively new type of sports supplement that has already become incredibly popular. It ranks second in popularity after creatine monohydrate. Scientists combined the ether with creatine, which allowed the elements of the resulting substance to pass through cell membranes much more efficiently. As a result, creatine ethyl ester penetrates cells much faster.

Other types of creatine

• Creatine anhydrous. This is the same creatine monohydrate, only without water molecules. It contains 6% more pure creatine than monohydrate.

• Creatine citrate. This type of substance appeared shortly after creatine monohydrate. It is a combination of creatine molecules with citric acid molecules. Citric acid significantly affects the mechanisms of aerobic energy production in muscle tissue, so creatine citrate is believed to provide the athlete with a large amount of energy. This fact has not yet been proven scientifically.

• Creatine phosphate. Another of the first types of substance in which creatine molecules are connected to phosphate molecules. This same combination of elements is obtained naturally in muscle cells. It was believed that combining creatine and phosphate molecules before entering the body's tissues would improve athletic performance. But it turned out that creatine phosphate is not as effective as expected.

• Creatine malate. A relatively new type of creatine, which is a chemical compound with malic acid. Malic acid has the same effect on the body as citric acid. It promotes the production of aerobic energy in the muscles. To date, too few studies have been conducted that could confirm the effectiveness of this type of substance.

• Creatine tartrate. Creatine tartrate is a combination of creatine and tartaric acid. This type of supplement is often used in tablets, capsules, and also chewable tablets.

• Magnesium creatine. This is a chemical combination of creatine and magnesium. It promotes the absorption of creatine in the body, helping it pass through the gastrointestinal tract. Magnesium is also involved in the process of converting creatine phosphate into ATP. Magnesium creatine is very effective, but only in a ready-made compound. Taking creatine and magnesium as separate supplements will not have a positive effect.

• Creatine glutamine taurine. It is a complex of compounds consisting of creatine, taurine and glutamine. Under the influence of both glutamine and taurine, cells increase in volume. It is believed that combining them with creatine will increase the benefits to the body. Taurine also has the property of increasing the strength of an athlete.

• Creatine HMB. It is a chemical compound of creatine with HMB (beta-hydroxy-beta-methylburate). HMB promotes muscle growth and regeneration. In general, this compound is more easily absorbed by the body. Once in the circulatory system, creatine and HMB are separated. This type of supplement has relatively recently appeared on the sports nutrition market; very few studies have been conducted to confirm its effectiveness.

• Creatine is effective. This type of supplement has been on sale for several years. It usually contains creatine monohydrate or creatine citrate, citric acid and bicarbonate salt. Available in the form of effervescent tablets, when lowered into water, creatine is formed, which carries a neutral charge. It is better absorbed by the body. Also, in a diluted state, it retains its properties longer. Very convenient for those who make a creatine drink at home to take with them to the gym.

• Creatine titrate. This type of supplement has the same principle of action as creatine efevesent. It also retains its properties in diluted form for a long time and is better absorbed in the human body.

• Liquid creatine. The liquid form of release allows for easier absorption by the body. Unfortunately, dissolved creatine loses its properties very quickly. This is especially true for earlier forms of release. Modern liquid forms of creatine have been significantly improved; now they can be stored for up to a year without losing their properties.

• Creatine chewable tablets. Slower but more uniform intake of creatine into the body.

• Long-acting creatine. This is a new type of creatine that ensures slower and more uniform absorption by the body. There is heated debate about its effectiveness. Due to its slow absorption, such creatine does not provide the required concentration of the substance in the body. And many believe that this is the key to a good result.

Rules for taking creatine to achieve maximum results

Creatine loading phase

The average human body contains 120 g of creatine. Of these, 95% are found in skeletal muscles. In general, another 30-40 g of creatine can be stored in the muscles, so the total amount of the substance will be 150-160 g. Of course, a lot depends on the current state of muscle tissue.

There are two main ways to take creatine (loading phase):

How to take creatine supplements?

There are no significant studies on the duration of creatine supplementation. Most experts recommend a cyclic form of supplementation. One period of taking creatine should not exceed 3 months. Here are the most popular admission programs:

4 week cycle

2-4 weeks - maintenance phase, 5-10 g per day.

5-8 weeks - no supplements taken.

9 week cycle

1 week - loading phase, 20 g per day (4x5 g).

2-7 weeks - maintenance phase, 5-10 g per day.

8-9 weeks - no supplements taken.

Taking creatine with high glycemic carbohydrates

It is recommended to take 5 g of creatine at a time with non-acidic fruit juice, preferably grape juice. Creatine can be taken with high-glycemic carbohydrates such as dextrose. This will speed up its absorption. High-glycemic carbohydrates lead to an increase in insulin levels, which affects the absorption of creatine. It is recommended to take 70g of carbohydrates such as dextrose to ensure a rise in insulin levels.

When should you take creatine supplements?

There are no preferences or restrictions regarding the best time of day to take the substance. The most logical and convenient way is to take creatine after training. It is better to take it together with whey proteins or waxy corn starch in a one to one ratio, then the absorption of creatine will be higher.

Taking creatine supplements during the loading phase:

• in the morning— 5 g with grape juice;

• before training- 5 g with waxy corn starch;

• after training- 5 g with whey protein or waxy corn starch;

• In the evening- 5 g with grape juice.

Creatine and water

It is recommended to drink plenty of fluids while taking creatine supplements, as muscle tissue needs a lot of water. If the body does not receive enough fluid, this will lead to a decrease in the benefits brought by creatine. In some cases, mild dehydration may occur.

Choosing the Right Creatine Supplements

Price and quality

Creatine supplements vary in price and quality. When buying supplements with a low price, do not expect good quality. Manufacturers reduce the cost of goods by using cheaper ingredients, poor quality packaging or using outdated quality control methods.

When choosing sports supplements, compare customer reviews and communicate on forums on the Internet.

Benefits of Creatine Monohydrate

Creatine monohydrate increases lean muscle mass, muscle growth, strength gain, and explosive energy during exercise. Its effectiveness has been proven by many years of use by athletes, and it is affordable. Creatine monohydrate has been widely studied. More than 200 studies have been conducted that have confirmed its effectiveness.

Benefits of Creatine Ethyl Ester

Creatine ethyl ester provides all the same benefits as monohydrate. But there are additional beneficial properties. This type of creatine is better absorbed by the body and does not leave you feeling bloated. It has a more bitter taste. But a small number of studies have been conducted that could confirm the effectiveness of this type of substance.

Comparison of Creatine Supplements

Because of its effectiveness and popularity, creatine is sold in various forms.

• Creatine monohydrate. The most popular form of monohydrate is a pure micronized powder. It contains no calories, protein, carbohydrates or fat. More advanced forms of powder have flavoring components. The most popular flavors are grape and assorted fruit. Often other additives are added to creatine monohydrate. For example, glutamine, taurine, amino acid mixtures, or even mixtures with other types of creatine.

• Creatine ethyl ester. Also sold in pure powder form. Overall, these are more expensive supplements, but prices are still kept within reasonable limits. Their effect on the human body is similar to the effect of monohydrate. Also, many products have taste differences. And mixtures of creatine ethyl ether with other substances are also sold.

• Pills. Creatine tablets have a wide price range and a wide range of products. The simplest tablets consist of creatine monohydrate, there is creatine ethyl ether in capsules. Tablets are easy to swallow and a more convenient form than powder. There is no bitter taste left in the mouth, and there is no feeling of bloating. Creatine from tablets is absorbed more slowly. There are a huge number of different creatine tablets on the sports nutrition market, often also containing other additives. The ability to take the substance in tablet form is a big advantage.

Benefits of Creatine Blends

Creatine mixtures are supplements that contain several types of creatine, vitamins, minerals, amino acids, simple carbohydrates, which serve to enhance the effect of the substance.

The formulas of creatine mixtures are mainly obtained as a result of clinical experiments. This means they must be of good quality.

Creatine and other sports supplements

Creatine and waxy corn starch

Creatine interacts well with waxy corn starch, together they have a good effect on the body before and after workouts. The simple sugars contained in waxy corn promote good absorption of creatine, which allows athletes to give their best during training.

Creatine and carbohydrates with proteins

It has been scientifically proven that a substance in a one-to-one ratio with simple carbohydrates (dextrose) or proteins is the optimal combination for effective absorption by the body. In terms of effectiveness, this is equal to the effects of creatine and dextrose separately. For the best progress of the training process and recovery after it, a combination of creatine with waxy corn starch or protein powders for use before and after physical activity is excellent.

Creatine and pre-workout supplements

Most pre-workout supplements contain nitric oxide. The combination of creatine with it forms a very powerful mixture, which significantly increases the explosive energy of the athlete. Nitric oxide improves the mental and physical state of a person, which allows you to perform physical exercises with greater effort, and it also increases the effect of creatine, to which the body responds with increased muscle growth.

Creatine and supplements for use during training

Supplements designed to be taken during exercise typically include waxy maize starch, BCAA, vitamins and minerals. Some already contain creatine. The combination of such supplements with creatine makes a very specific sense, since the effect of the substance on the body occurs before and after training. Taking both types of supplements together will ensure faster delivery and absorption of creatine, preparing your muscles for growth and recovery.

Creatine and post-workout supplements

Most athletes take creatine post-workout supplements. They mainly already contain creatine, as well as waxy corn starch. There is nothing more to add here.

Creatine and fat burners

Creatine is a natural fat burner. It stimulates the growth of energy in the body, allows you to give more effort in training, therefore, more calories will be spent. Add fat burners and you will lose fat cells at a tremendous rate.

Myths about creatine

Is it a steroid?

No. Creatine is not a hormonal drug. It has nothing to do with testosterone and is not considered a prohormone. Creatine is based on natural organic acids.

Does the substance have side effects?

Clinical studies have not revealed any significant side effects. After one cycle of taking creatine supplements, you may feel exhausted. A sufficient supply of fluids to the body is necessary when taking the substance.

Does creatine lead to excess fat gain?

No. The substance fills muscle cells with water, increasing net muscle mass. But in no way can it lead to an increase in body fat.

Can I take creatine during pregnancy?

A doctor should answer this question. During pregnancy, a woman should take any supplements only on his recommendation.

Can women take creatine supplements?

Certainly! Creatine will help women stay in shape and get rid of excess fat. This is an ideal sports supplement for active, athletic-looking women.

Can teenagers take creatine?

There are no indications that it could be dangerous for teenagers. This is a safe, proven sports supplement. Otherwise, it would not have been on the sports nutrition market for such a long time.

Are creatine supplements suitable for vegetarians?

Undoubtedly. Vegetarians should take creatine supplements as they get very little of the substance from food.

Can beginner athletes use creatine supplements?

Yes. The substance enhances the explosive energy and strength of beginners and helps them gain muscle mass. Creatine is safe and effective for athletes of all skill levels. Taking creatine supplements cannot replace the training process, it can only improve its effectiveness.

Many novice athletes have heard more than once about a sports nutrition called creatine. Complex regimens for loading and taking sports supplements before workouts attract the attention of curious beginners. This article will help everyone understand what creatine is for, how to take it correctly and what results can be expected from it.

Sweeping away stereotypes

To get rid of the stupid statements of uneducated people about the chemical origin and dangers of sports nutrition for the human body, you will have to dive into biology and find out what creatine is needed for. Knowledge of history will not hurt novice athletes either.

The fact that creatine is a vital organic compound for the human body is a fact that cannot be argued with. Back in 1832, scientists Heinz and Chevrel discovered a compound involved in muscle building, which was later named creatine (translated from Greek as “meat”).

The organic compound creatine is synthesized in small quantities in the human body from three amino acids (glycine, arginine and methionine). It can also enter the body in pure form with food (fish and meat). The adult body contains approximately 100 grams of creatine, which is stored in skeletal muscle tissue. The energy required for muscle contraction is produced from the ATP (adenosine triphosphate) molecule to form a new ADP (adenosine diphosphate) molecule. Due to the presence of creatine in the synthesis, the reaction can be reversible.

Proven effectiveness of creatine

Restoring the energy balance in muscles for their effective contraction is the main and only confirmed advantage that creatine has. Why else it is needed can be found out by reading the scientific works of some research institutes. However, it is worth remembering that many of the conclusions of such studies have not been confirmed by famous scientists in the field of physiology and biochemistry. But they were not refuted either!

1. Increased muscle volume. Creatine tends to retain water in muscle cells, so many athletes, trying to increase the volume of muscle tissue, load large portions of creatine into their bodies. Many experiments with creatine loading confirm a short-term increase in body weight of up to 5% of nominal weight.
2. Blocking lactic acid secretion. As a result of the experiments, the fact of blocking the production of lactic acid with creatine was confirmed independently by two famous scientists Michael Prevost (USA) and Eric Hultman (Sweden). In a group of one hundred people, effectiveness was achieved in 75% and 82% of cases, respectively.

According to manufacturers' statements

Many manufacturers indicate on the packaging that creatine protects the central nervous system from lack of oxygen. Acting as a transporter, creatine molecules, entering the muscles through blood vessels, bring with them oxygen molecules. Naturally, this is a serious argument explaining why creatine is needed in sports. In fact, with or without creatine, oxygen will still be supplied to the body’s cells, and sports nutrition has nothing to do with it at all.

Suppression of tumor growth and anti-cancer activity are also myths that many sellers try to associate with creatine. If this were a fact, people would have long ago stopped dying from cancer on the planet, because the production of creatine is one of the cheapest among similar foods.

Anti-inflammatory effects, reduction of arrhythmia, treatment of muscle atrophy and similar statements are a marketing ploy by unscrupulous manufacturers trying to attract the attention of potential buyers. If everything they said were true, then in all pharmacies in the world creatine would stand on a pedestal with the caption: “Manna from heaven.”

Basic Application

If we return to the question of why creatine is needed in bodybuilding, the answer will not be long in coming. The body's basic ability to retain water in the muscles allows athletes to move from the dead point they have reached after long and grueling training. All athletes are susceptible to a critical state of the body - growth stops due to low load, and there is simply no strength to make a big leap.

Everything is quite simple: you need to heavily load your body with creatine in just one week. Don't forget to drink plenty of water. Retained fluid in muscle tissue will increase its mass and volume, allowing the athlete to lift more weight and perform a tough workout. Then, as usual, the rupture of muscle fibers is compensated by a denser plexus, the progress of muscle growth is obvious.

It is not recommended to constantly deplete the body with creatine. After all, the internal system of the human body easily adapts to any changes. The interference of creatine will be revealed very quickly, and it will be eliminated as it approaches the circulatory system, going irretrievably to the bladder.

Strange tandem

Many people are interested in the question of what gainer and creatine are needed for, because they are often sold mixed with each other. Ideally, such a tandem in one package clearly indicates that the mixture is intended for maximum muscle gain. Gainer in the form of carbohydrates and protein provides the body with energy and building material, and creatine is given the function of increasing the volume of the muscle fibers themselves.

However, many athletes are not satisfied with such mixtures for many reasons. Firstly, a gainer should be consumed after a workout, and creatine should be loaded before it. Secondly, there is no certainty that the manufacturer provided one serving with the required amount of creatine, without replacing it with who knows what, mixing it with carbohydrates.

Controversial base

There is a lot of debate in the media about whether creatine is needed for cutting. After all, in essence, the process of losing weight is based on reducing the volume of muscle tissue due to the elimination of fat deposits. Any doctor can note that muscle definition is achieved not only by the absence of fat, but also by ordinary liquid, that is, water. But as you know, the basic property of creatine is the retention of water in muscle fibers.

Another contradiction that few athletes pay attention to. According to sports nutrition manufacturers, creatine increases the metabolic rate, thereby allowing you to burn a large number of fat cells. In fact, creatine is able to restore the ATP molecule directly in the muscle itself. A dilemma arises: what is creatine used for if the ATP molecule can be obtained from fat reserves? And if you restore ATP molecules with creatine, then fat reserves will remain intact.

Methods of administration

There are many ways to consume creatine, but none of them are yet a legally approved standard. Indeed, as research has shown, different people’s bodies react differently to the entry of creatine into the blood. Beginning athletes are recommended to use only two methods, which, according to research results, were able to achieve more than 50% positive results. Naturally, they will be effective for beginners with a probability of about 50% (sports nutrition manufacturers started a good business by launching such a lottery to the masses). Perhaps because of this, additional stories were invented about what creatine is needed for.

The week-long loading phase involves taking 5 grams of creatine four times a day. The daily dosage involves the intake of 20 grams of sports nutrition into the body. Accordingly, 140 grams should arrive in 7 days. In the following days, creatine intake should be limited to five grams daily. The second regimen initially involves consuming creatine in a dose of no more than 5 grams daily for 2-3 months.

There is no progress without transport

Many beginners, when studying information on sports nutrition, forget about one feature that creatine has. What it is needed for and how to load it are secondary tasks. But the actual administration and delivery of creatine to the circulatory system is rarely discussed by anyone at all. The transporter for this sports nutrition is insulin, the production of which is responsible for the pancreas. In order for insulin to be released when creatine enters the body, you need to consume a product containing sugar. For example, juice, compote, candy or a spoonful of sugar. While loading creatine, do not consume any products containing caffeine. The fact is that it destroys the phosphate structure of creatine.

Finally

It is difficult to say for sure whether an athlete needs creatine, because unlike other sports nutrition, it has a very weak evidence base. From year to year, in the media, many athletes, coaches and scientists raise the issue of the effectiveness of creatine, but, not finding serious arguments, they leave the issue unclosed. In any case, nothing prevents an athlete from experiencing the effects of creatine, because its market price relative to other sports nutrition is affordable, which attracts potential buyers.

As a supplement, it is used by athletes to improve short-term aerobic endurance, increase strength, and allow them to gain sufficient muscle mass.

Creatine is originally found in human muscles, which means it is natural and also irreplaceable. It helps improve energy metabolism. Creatine, after interacting with phosphate, becomes the energy “station” of muscle tissue. Are you planning to increase your physical activity? In this case, creatine consumption will increase, and it will be necessary to replenish its reserves. If the body receives enough creatine, the athlete's endurance can increase by 25%.

So, what is the main and proven effect of creatine?

Carboxylic acid increases the rate of energy output

Helps increase both strength and muscle size

Over time, the muscles will become more elastic and there will be a “puffed up” effect.

Soon muscle tone noticeably improves

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