What is creatine in sport for?
The attitude of people towards sports nutritionambiguous. Someone condemns the "rolling" for the use of chemistry, not understanding why creatine, amino acids or proteins are needed. Others, on the contrary, approve and even use themselves, although bodybuilding is not their professional activity. And all because there is an opinion about the harm that is applied to the body by these additives. The terrible myths about the destroyed liver, male powerlessness and masculine women only emphasize the underdevelopment of athletic culture among people.
What is Creatine
One of the components of the sportsnutrition is creatine. It is an organic acid that is itself synthesized from such amino acids as glycine, arginine and methionine. In the human body, namely in the muscles, 95% of the total creatine supply is contained. If you explain in the public language, what creatine is for, its main task is to increase endurance, to build muscle mass and to give the body relief.
Principle of action of creatine
During intensive training, naturalthe creatine supply quickly ends. For an average person this expense is 2 grams. Accordingly, with physical exertion the body requires a much larger amount of this acid. The body is not able to synthesize the necessary volume on its own, so replenishment from the outside is an excellent alternative and an indispensable aid for increasing muscle strength.
If to speak in general, then keratin is necessary for everyone,who set goals: to increase muscle mass, improve anaerobic indicators, increase strength and endurance during training. The main indicators for taking this drug are:
- increase in strength;
- increased muscle and anaerobic endurance;
- build-up of "dry" muscle mass;
- giving the body relief.
Also, creatine promotes fat burning byincrease physical exertion and extend the time of classes in the hall. According to studies, creatine is absolutely safe for the female body and has no contraindications. But adolescents take this drug better after the puberty period (age about 16-17 years).
There are concepts such as the "download phase" and"Support phase". The first phase is a fourfold administration of creatine with a total weight of 10-20 grams for 7-10 days. Then follows the second phase, during which the intake of creatine 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 without it you will see a positive dynamics of muscle growth, just later. Drink creatine with clean water or juice with a calculation of 150-200 ml. on 5 gr. preparation. Also it is necessary to observe the correct cycle of reception: creatine is consumed 35-40 days, then alternates with a 30-day rest. It is not recommended to take the supplement more than 2 months in a row.
Creatine Safety
So, why do we need creatine in sports, wefigured out. Now let's talk about the second side of the coin. As mentioned, most people who have not personally experienced sports nutrition speak about its harmfulness and uselessness. To date, it is creatine that is the most studied sports supplement. It has no side effects, which was proved by scientists who used an unacceptable rate (25! Grams) of creatine in studies. The only drawback with its use in the first time may be a disorder and fluid retention in the body. This happens only during the loading phase, that is, within 2-5 days.
It's time to train
If you are attending classes in the hall, evennot professionally, but for yourself, consider options for sports nutrition complexes. Having explained the purpose of your arrival in the hall to the coach, ask for advice: where to buy sports nutrition, what exactly you need to take and how. In addition to sports supplements, consult about the daily diet and exercise complex, and water-salt balance.
