Creatine: why the need for who to take, benefit and harm, the rules for admission

Creatine is one of the most popular supplements in the fitness and various endurance sports (as well as representatives of other sports areas, for example athletes, footballers, gymnasts etc). Open this substance was long ago, in the first half of the nineteenth century. However, in the world of sports creatine “broke” only in the 90-ies of the last century, quickly won the sympathy of athletes.

This is not surprising, because the creatine (unlike many other advertised supplements) really worked. Trainees received a quick and positive effect in the form of increased muscles and strength. While creatine has been reported as a harmless additive with virtually no side effects. The world of sport has long coveted the effective, legal and safe fredderick, so that the success of creatine understandable. In this article we will try to “break through” basic information on creatine.

General information about creatine

Creatine is a nitrogen-containing carboxylic acid – a natural substance that plays an important role in the energy metabolism in the body. In the body it is synthesized in the pancreas, liver and kidneys from three amino acids: glycine, arginine and methionine and contains in the muscles of animals and humans. In fact, the name itself comes from the Greek word kreas – “flesh.”

Creatine was opened in 1832 by French scientist Chevrelet. It was later discovered creatinine – a substance excreted in the urine. Moreover, scientists were able to grasp the connection between these substances and the fact that not all creatine is converted into creatinine, a urine. Therefore, part of creatine, the diet remains in the body. It would seem that in such hands the future of creatine as an athletic dietary Supplement, is predetermined. However, effective for athletes, the options were massively sold only in the middle – second half of the 90s.

What creatine?

In order for the muscle work and decreased need substance ATP (adenosine triphosphate)which gives energy for these reductions. When a molecule of ATP “worked”, it loses one of the three phosphate groups, becoming ADP (adenosine diphosphate). Creatine is also combined with phosphate in one substance (phosphocreatine), is able to “repair” the molecule ADP, again turning it into ATP, which again will provide energy for working muscles.

It is clear that the more creatine, the more ATP in the body, and the stronger and stronger his muscles. The amount of creatine that can be obtained from ordinary food is limited – here come to the aid of creatine sports supplements. Daily consumption of creatine the average person about 2 g it is Clear that athletes experiencing high physical activity this value is higher.

Also creatine activates glycolysis and reduces the harmful impacts released during physical activity lactic acid, thus speeding up the muscle recovery process after a training session.

The benefits and effects of creatine

The following is a list of the main effects of creatine, almost all of them can be considered proven

1. Development of strength of muscles, and in various forms: ordinary strength, explosive power endurance, etc, due to the operation of the mechanism described in the previous paragraph, the restoration of ATP using creatine.
2. The increase in muscle mass due to increase in power performance, which leads to a greater stimulating effect on muscles. Muscle mass (and “impression” appearance of the muscles) also may increase due to water retention caused by creatine, because its molecules bind with water. However, after you stop taking it the water goes.
3. As mentioned in the previous paragraph, creatine “slows down” the accumulation of lactic acid. This ensures faster recovery and also leads to the effects described in the preceding two paragraphs.
4. There is evidence that creatine through a variety of mechanisms, often indirectly, increases the content in the body anabolic hormones: testosterone, growth hormone, insulin-like growth factor.
5. Also creatine inhibits the production of myostatin, a specific peptide that inhibit the growth of muscles. Moreover, creatine is almost the only blocker of myostatin, the effect of which on the person is to be proved (it is worth noting that some supplements sold as “myostatin blockers” usually are ineffective).
6. The information given in the preceding paragraphs, allows us to characterize the effect of creatine, as “testosteronemale”. A term sometimes found in sports journalism.
7. According to reports, the creatine supplementation may have beneficial effects on the cardiovascular and nervous system.
8. Creatine has a mild anti-inflammatory effects (this aspect still requires more thorough research and evidence).
9. Again, presumably, the creatine may have antitumor activity (this aspect also still requires more thorough research and evidence).

Harm, side effects and contraindications

It is safe to say that creatine is one of the safest sports supplements. The frequency of side effects is low, and they are usually reversible.

1. Water retention (known as a scary the word “hydration”) while taking creatine, and after discontinuation of the reverse process (“dehydrated”). These processes are not hazardous in nature, their extent in the body are not to harm the health. We can say that water retention is often wrongly considered to harmful side effects of creatine.
2. Cramps and spasms are sometimes referred to as side effects of creatine. But in practice, their direct relationship is not convincingly proven.
3. Digestive problems are the place to be in a very small percentage of consumers of creatine. Output – adopt high-quality creatine proven producers, and not to use the regimen with a “loading phase” when creatine monohydrate is used particularly much.
4. Sometimes acne and bad skin. Not likely from the creatine, and increased, through its indirect effect, the production of testosterone (which is really great for muscle growth!).
5. You should be careful of creatine supplementation people with kidney disease, especially long-term use without breaks. Here’s the real danger of creatine are not studied to the end, but better safe.
6. Traditional contraindication in women during pregnancy and lactation. No matter what possible real harm, rather as a precaution.

The daily requirement of creatine

Natural creatine contained in the meat of vertebrates. It is in the muscles accounts for over 90% of the total creatine is located in the body. Different varieties of meat (preferably red) and fish – natural source of creatine. Interestingly, a very high content of this substance in herring of 2-2. 5 times more than beef.

In dairy products creatine content slightly – it is there, but ten times less than meat. Oddly enough, but some plant foods also contain minimal amount of this “meat” substance. To natural products as much creatine as sports supplements to physically impossible. Nobody eat 8-10 kg of beef per day.

The daily requirement of creatine, as mentioned above, about 2 g. This is the reading for the average person weighing about 70 kg. it is Clear that the exercising athlete weighing over a hundredweight will require much more. In women, due to physiology and body need less creatine than men. However, this does not negate for them the usefulness of creatine supplementation in exercise.

In relation to creatine monohydrate (the most common form, which is on sale) manufacturers recommended daily dose typically is 5 g Is a teaspoon, if we are talking about powder form. How much of this dose is metabolized by the body – is another question.

Common questions about creatine answers

1. Does creatine gain muscle mass?

Yes, it helps, for the reasons already described above. Operates a combination of factors – increased strength, and, as a consequence, the effectiveness of training, delayed water in the muscles, increases the secretion of anabolic hormones. In addition, creatine serves as a buffer of lactic acid, thus speeding post-workout recovery.

2. Do you need to take creatine while cutting?

Yes, taking creatine while drying appropriate as it promotes the burning of fat, helps to maintain power output during a no carb diet. The positive influence of creatine on muscle mass reduces the risk to “fall down” during drying. Many guards hydration muscle while taking creatine, but we shouldn’t fear this. The accumulation of water in the muscles, improves their appearance, makes them more full and detailed. In addition, water makes muscles more elastic – this is insurance against injury.

3. Is it true that creatine retains water in the body?

Yes, it is true, this is already explained above. Creatine molecules bind water, thus some quantity is accumulated in the muscles, “merging” for several days after stopping creatine. Usually, in the minds of the inhabitants, “water retention” is associated with unhealthy, edematous appearance of the person and bags under the eyes. So, water retention water retention strife. For muscles a moderate accumulation of water under the influence of creatine is only beneficial: the muscles become stronger and more flexible, and getting the “spring” effect when sudden loads. Improves the appearance and musculature.

4. Is it true that creatine damages the kidneys?

At the moment there is no compelling evidence of negative influence of creatine on the kidneys in healthy people. However, to prevent negative consequences for people with kidney disease cannot. This question still demands the study is complete and objective (preferably not on the money of manufacturers of sports nutrition). Those who have kidney problems it is better not to risk and to refrain from creatine supplementation.

5. Do I need to take breaks from taking creatine?

Interruptions in the intake of creatine is not strictly required, but they are nevertheless desirable in order to minimise the theoretical risk of side effects and keep tolerance to creatine. You can take creatine 1.5-2 months and then take a break of 2-4 weeks.

6. Do you need to take creatine for beginners?

Yes, for the beginners it is advisable to take creatine, it will help them reach physical standards advanced athletes. An exception can be made except that for the first 2-3 months of training – the so-called “period of neurological development.” Beginners at this time and so grow in almost any training system and any power. While neurological development is not passed, the novice lifter is still not working at full strength, respectively additional creatine he just doesn’t need.

7. Do you need to take creatine girls?

Girls can also take creatine supplements, like male athletes, there is no fundamental difference in the effects of creatine on female and male organisms are not. Because of differences in body type (less muscle) the demand for creatine in girls lower than men. Also observed somewhat lower efficiency, if we keep it about sports results (maybe it’s not the creatine, and that girls in the main weight training is still less hard). And of course, you should refrain from taking creatine during pregnancy and breast feeding.

8. Who do you need to take creatine?

• Creatine can and should make athletes if the disciplines in which they are engaged, one way or another there is the element of power. In addition to pure power powerlifting, powersport and the like, this species, which needs a dynamic “explosive” strength – weightlifting, different striking martial arts, sprinting, playing sports (football, hockey, etc.)and strength endurance (weightlifting, wrestling). Creatine gives the advantage that when such relatively short-term power loads.
• Representatives of bodybuilding and fitness who strive for muscle mass and improve appearance of muscles. The water, which delays the creatine makes the muscles appear more “filled”.
• Those who understand by weight loss is reduction of body fat, not total body weight you can use creatine. Creatine helps to reduce subcutaneous fat. But not directly, but indirectly, making the workout more effective, leading to “burning” of fat. It is important to note that the total weight of the body may still increase due to the increase of muscle and water retention.
• Those who adhere to vegetarian diets (like athletes, not athletes). The demand for creatine is still present in any organism and the absence of dietary meat and fish to satisfy her hard.
• You can try to take creatine people, who simply seek to maintain good vitality and leading a healthy lifestyle. However, in the absence of appropriate physical activity rely on some kind of “wow effect” is not particularly necessary.

Creatine: how to choose and make?

The most popular (and deservedly so) form of creatine is monohydrate. In fact, it is creatine with the water, although it is a solid powdery substance. The monohydrate can be sold as just a powder and in capsules. Capsules are more convenient in terms of dosage – no need to measure and stir.

It is advisable to buy and apply the monohydrate proven brands. And here the leaders are the same for many years – this is the Ultimate Nutrition, Dymatize and Optimum Nutrition. Shouldn’t be cheap creatine, Packed in big packages – in practice, the effectiveness of such products is almost zero. Of course, even a good creatine you need to correctly use what will be discussed below.

1. Ultimate Nutrition Creatine

2. Dymatize Creatine

3. Optimum Nutrition Creatine

Few other forms of creatine:

• Krealkalyn. Creatine with alkali, in the is described as miracle Supplement on the effectiveness is much superior to monohydrate. In practice nothing of the sort. Lye, which is supposed to prevent the destruction of creatine in the acidic environment of the stomach is not especially that and are necessary. Creatine and so little susceptible to destruction by stomach acid and is well absorbed in the digestive tract.
• Creatine malate. Also touted Supplement is creatine with malic acid is more soluble in water. Theoretically, it is perhaps not a bad creatine, but normal evidence yet.
• Creatine hydrochloride. You can say the same as the previous point, a lot of advertising, in practice the reviews are contradictory and advantages over monohydrate is not convincingly proven.
• Various transportation systems, creatine, in which usually the same monohydrate is mixed with various auxiliary substances – naturally occurring BCAAs and other amino acids, sugars, vitamins, etc. In theory it is possible and not bad, but not beneficial financial. Easier to buy it all separately and take along with creatine. The effect will be the same, but cheaper.

It turns out that creatine monohydrate is currently the most optimal form of creatine in terms of price + quality + efficiency.

Tips for taking creatine

Creatine can be taken in two main schemes, with a charging phase and without it. The loading phase recommended to use when creatine is gaining popularity as a sports supplements. In this mode the first few days (usually 5-7 days) the athlete uses several single doses (4-6) 5 g, then daily single dose of 3-5 g.

Now a training boot phase is not used, and take daily one dose of 5g and all. With such a reception is still creatine accumulates in the body and the end result of these two methods of acceptance are the same. With the boot phase result from the use of creatine is noticeable faster, but this method is more expensive because of higher consumption of the product. Thus, both methods work – how to make the choice for the athlete.

What else is important to know?

• The outdated myth of the incompatibility of creatine and caffeine can be considered completely debunked. Lovers of good strong coffee and pre-workout complexes with caffeine can breathe easy.
• It is scientifically proven that the intake of creatine in conjunction with “fast” carbohydrates increases the efficiency of this additive is what makes the powder monohydrate dissolved in grape or any other sweet fruit juice. The capsules can be of the same juice to wash it down.
• Works well and the combo of creatine+protein or amino acids (including BCAAs). The idea of a transport system of creatine in this and built – a combination of creatine with carbohydrates and protein.
• There is evidence that vitamin E may enhance the absorption and positive effects of creatine. You can purchase tocopherol acetate in capsules and take it in conjunction with creatine.
• From the above it becomes clear that the use of creatine in conjunction with sports nutrition (protein and gainer, amino acids and BCAA) not only possible but very desirable.

Rules of creatine supplementation

Before taking the athlete should decide how it will take the creatine with a loading phase or not. It is important to remember that the long term result will not change. The optimal daily dose of powdered creatine monohydrate should be considered for most training 5 grams is a teaspoon without slides. Loading dose of 5 g is taken 4-6 times a day.

People with low own weight and the girl after 1-2 weeks of use can reduce the dose of creatine to 3 grams per day (the girls “working” dose of creatine objectively somewhat less than men). As mentioned above, during the periods of pregnancy and lactation, women take creatine should not be.

NetResident people basically can take creatine because in addition to a set of muscle mass and strength it still possesses a number of useful properties, as mentioned above. The worst that could happen, but the effect without sports or any other physical activity will be barely noticeable. Those who engaged in heavy physical labor creatine is useful in the same way as athletes.

The best time of taking creatine after a workout. At this time, the muscles just crave new portion this Supplement. You can take creatine at the same time with the weight gainer, protein, amino acids – so will only get better.

Rest days from training, creatine can be taken any time.

Do I need to basically take creatine?

For creatine you can definitely say Yes. It really work sports supplements, useful and perfectly legal. The athletes can actually improve their results by taking creatine with an absolute minimum of side effects.

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