Creatine: The best dietary supplement for the growth of strength and muscle mass is a complete leadership
Section 1: What is creatine and how does it work?
Creatine is a natural substance that is naturally present in muscle cells. It plays a key role in the production of energy, especially during intense physical exertion. Chemically creatine is a nitrogen -containing organic acid formed from glycine amino acids, arginine and methionine. Approximately 95% creatine in the human body is contained in skeletal muscles, the rest is distributed in the heart, brain and other tissues.
1.1 Synthesis and Creatine in Organism:
The human body is able to independently synthesize creatine in the liver, kidneys and pancreas. The synthesis process occurs in several stages and requires the participation of various enzymes. In addition to endogenous synthesis, creatine also enters the body with food, mainly from meat and fish. However, the content of creatine in food is relatively small, therefore, to achieve a significant increase in the concentration of creatine in the muscles, they often resort to the use of creatine additives.
1.2 Creatine and phosphocratin: Energy system:
Creatine is involved in the energy system known as the phosphagen system (or ATP-Corn). During intensive physical exercises, when ATP reserves (adenosine triphosphate) – the main source of energy for muscle contractions – are quickly depleted, phosphocratin (CRF) helps to make up for ATP reserves. Phosphocratin gives its phosphate group ADF (adenosindifosphate), turning it back into ATP. This process allows maintaining a high level of energy during short, intense loads such as sprint or weight lifting.
1.3 Creatine action mechanisms:
Creatine affects muscle strength and mass in several ways:
- Increase in phosphocratin reserves: Creatine increases the concentration of phosphocratin in the muscles, which allows you to quickly make up for ATP reserves during intense exercises.
- Improving cell hydration: Creatine has osmotic properties, that is, it attracts water into muscle cells. This leads to an increase in cell volume (cellular hydration), which can stimulate protein synthesis and muscle growth.
- Decrease in fatigue: Creatine helps to reduce fatigue during intense training, allowing you to perform more repetitions and approaches.
- Increase in protein synthesis: Studies show that creatine can stimulate protein synthesis, contributing to the growth of muscle mass.
- Decrease in protein breakdown: Creatine can also reduce the decay of protein, preventing the loss of muscle mass.
- Improvement of neuroprotement: Studies show that creatine can have a neuroprotective effect, protecting the brain cells from damage.
Section 2: Forms of Creatine: Monohydrate, Ethyl Esther, Hydrochloride and others
There are many different forms of creatine, each of which has its own characteristics. The most common and studied forms of creatine include:
2.1 Creatine Monogydrate (Creatine Monohydrate):
This is the most studied and widely used form of creatine. Creatine monohydrate consists of a creatine molecule associated with a molecule of water. It is characterized by high efficiency and affordable price. Numerous studies confirm its safety and effectiveness in increasing strength, muscle mass and sports performance. Creatine monohydrate is often used as a standard for comparison with other forms of creatine.
2.2 Creatine Ethyl Ester (Creatine Ethyl Ester – Cee):
Creatine Eth Esther is Creatine Monohydrate, to which an ethyl group is attached. It was assumed that this modification should improve the absorption of creatine in the intestines. However, studies show that creatine eSter is less effective than creatine monohydrate. In the body, it quickly breaks up into creatinine – an inactive by -product.
2.3 Creatine Hydrochloride – HCL):
Creatine hydrochloride is a creatine associated with a hydrochloride molecule. Manufacturers argue that this form of creatine is better dissolved in water and, therefore, is better absorbed by the body. Some studies show that HCL creatine can be more effective than creatine monohydrate, but additional studies are required to confirm these results.
2.4 Creatine Malat (Creatine Malate):
Creatine Malat is a creatine associated with apple acid. It is assumed that apple acid can improve energy metabolism in the muscles. However, studies confirming the advantages of creatine Malat compared to creatine monohydrate are not enough.
2.5 Creatine Nitrate:
Creatine Nitrate is creatine associated with a nitrate group. Nitrates can improve blood flow and oxygen delivery to the muscles. Some studies show that creatine nitrate can be more effective than creatine monohydrate, but additional studies are needed.
2.6 Buerized creatine (Kre-KLKALYN):
Buerized creatine (Kre-KLKALYN) is a form of creatine, treated with an alkaline compound to increase pH. It is assumed that this prevents the destruction of creatine in the stomach and improves its absorption. However, studies do not confirm the advantages of buffering creatine compared to creatine monohydrate.
2.7 Micronized creatine (Micronized Creatine):
Micronized creatine is a creatine monohydrate chopped to very small particles. This improves its solubility in water and can improve absorption. Micronized creatine is often considered more convenient to use than ordinary creatine monohydrate.
2.8 liquid creatine (Liquid Creatine):
Liquid creatine is creatine dissolved in water. However, creatine in the solution quickly breaks up into creatinine, which reduces its effectiveness. Therefore, liquid creatine is not the optimal form of creatine.
2.9 Creatin mixtures:
There are various creatine mixtures containing a combination of various forms of creatine and other ingredients, such as amino acids, vitamins and minerals. These mixtures are designed to improve creatine assimilation and increase sports performance. However, the effectiveness of these mixtures is often not confirmed by scientific research.
2.10 Choosing the form of creatine:
When choosing the form of creatine, the following factors should be taken into account:
- Efficiency: Creatine Monohydrate is the most studied and effective form of creatine.
- Price: Creatine Monohydrate is the most affordable form of creatine.
- Ease of use: Micronized creatine and HCL creatine can be more convenient to use than ordinary creatine monohydrate.
- Individual tolerance: Some people may experience side effects from certain forms of creatine.
Section 3: Dosage and methods of taking creatine
There are several ways to take creatine, including the loading phase and a maintenance dose.
3.1 Loading phase (Loading Phase):
The loading phase involves taking a high dose of creatine for a short period of time (usually 5-7 days) for rapid saturation of the muscles by creatine. It is usually recommended to take 20 grams of creatine per day, divided into 4 doses of 5 grams each.
3.2 maintenance dose:
After the loading phase, it is recommended to switch to a supporting dose of creatine to maintain a high level of creatine in the muscles. It is usually recommended to take 3-5 grams of creatine per day.
3.3 Cycling Cycling (Cycling):
The cyclic use of creatine involves the alternation of periods of taking creatine with periods of rest. Some people believe that this helps to prevent the body with creativity and maintain its effectiveness. However, studies do not confirm the advantages of the cyclic use of creatine compared to constant technique.
3.4 Treaty accepts creatine:
The time of taking creatine is not crucial. However, some studies show that taking creatine after training can be more effective than taking creatine before training. This is due to the fact that after training the muscles are more susceptible to nutrients, including creatine.
3.5 Taking creatine with carbohydrates:
Taking creatine with carbohydrates can improve its absorption. Insulin, which is released in response to carbohydrate consumption, can help transport creatine into muscle cells. Therefore, it is recommended to take creatine with a drink containing carbohydrates, for example, with fruit juice or sports drink.
3.6 Dosage Creatine in Vesa Bodies:
The dosage of creatine can be calculated depending on the weight of the body. It is usually recommended to take 0.3 grams of creatine per kilogram of body weight per day during the loading phase and 0.03 grams of creatine per kilogram of body weight per day during the supporting phase.
3.7 individual recommendations:
Recommendations for the dosage and method of taking creatine can vary depending on individual factors, such as age, gender, level of physical activity and genetics. It is recommended to consult a doctor or sports nutritionist before taking creatine.
Section 4: The benefits of creatine for health and sports performance
Creatine has many advantages for health and sports performance confirmed by scientific research.
4.1 Increase in force and power:
Creatine is one of the most effective means for increasing strength and power. It helps to increase phosphocratin reserves in the muscles, which allows you to quickly make up for ATP reserves during intense exercises. This leads to an increase in strength, power and endurance.
4.2 growth of muscle mass:
Creatine contributes to the growth of muscle mass by increasing the synthesis of protein, improving cell hydration and reducing protein decay. Studies show that taking creatine can lead to a significant increase in muscle mass, especially in combination with strength training.
4.3 Improving sports performance:
Creatine improves sports performance in various sports, requiring high intensity and power, such as sprint, heavy athletics, powerlifting and swimming. It helps to increase speed, power and endurance.
4.4 Acceleration of recovery:
Creatine can accelerate recovery after training, reducing muscle damage and inflammation. It can also help make up for glycogen reserves in the muscles, which is important for energy restoration.
4.5 Cognitive functions:
Studies show that creatine can improve cognitive functions, such as memory, attention and thinking. This is due to the fact that creatine provides the energy of the brain cell.
4.6 Neuroprotective action:
Creatine can have a neuroprotective effect, protecting the brain cells from damage. Studies show that creatine can be useful in the treatment of neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.
4.7 Control of blood sugar:
Some studies show that creatine can help improve blood sugar control in people with type 2 diabetes. It can increase sensitivity to insulin and improve glucose absorption with muscles.
4.8 Bones health:
Creatine can improve bone health, increasing bone density and reducing the risk of fractures.
4.9 Age changes:
Creatine can help slow down age -related changes, such as muscle loss and a decrease in cognitive functions.
Section 5: Creatine safety and possible side effects
Creatine is one of the most studied and safe sports additives. Numerous studies confirm its safety subject to the recommended dosages.
5.1 side effects:
Despite the fact that creatine is usually well tolerated, some people may experience side effects, such as:
- Water delay: Creatine can lead to water retention in the body, which can cause weight gain.
- Gastrointestinal disorders: In some people, creatine can cause gastrointestinal disorders, such as nausea, diarrhea and abdominal pain.
- Muscle cramps: In rare cases, creatine can cause muscle cramps.
- Dehydration: Creatine can increase the need for water, so it is important to drink enough fluids while taking creatine.
5.2 precautions:
Before taking creatine, it is recommended to consult a doctor, especially if you have any diseases of the kidneys, liver or heart.
5.3 Creatine and kidneys:
Some people are afraid that creatine can damage the kidneys. However, studies show that creatine does not have a negative effect on the renal function in healthy people. Nevertheless, people with kidney diseases should avoid taking creatine.
5.4 Creatine and liver:
Similarly, creatine does not have a negative effect on the liver function in healthy people. However, people with liver diseases should avoid taking creatine.
5.5 Creatine and Dets:
It is not recommended to give creatine to children and adolescents without consulting a doctor.
5.6 Creatine and pregnancy:
There is not enough data on the safety of creatine during pregnancy and breastfeeding, so it should be avoided in these periods.
5.7 Interaction with drugs:
Creatine can interact with some drugs such as non -steroidal anti -inflammatory drugs (NSAIDs) and diuretics. Therefore, it is important to inform the doctor about taking creatine if you take any medicine.
5.8 Quality Creatine:
It is important to choose high -quality creatine additives from reliable manufacturers. Some creatine additives may contain impurities that can be harmful to health.
Section 6: Creatine for women: myths and reality
There are many myths about creatine for women that are not true.
6.1 Myth: Creatine makes women “courageous”:
This is completely wrong. Creatine does not contain hormones and does not affect the level of testosterone in women. It simply increases energy reserves in the muscles, which allows you to train more intensively and faster to recover.
6.2 Myth: Creatine causes a delay in water and bloating:
Although creatine can lead to a delay in water, this is usually a temporary phenomenon and does not cause significant swelling of the abdomen. In addition, modern forms of creatine, such as HCL creatine, less often cause water delay.
6.3 Reality: Creatine is useful for women:
Creatine can be useful for women who want to increase strength, muscle mass and improve sports performance. It can also help improve cognitive functions and bone health.
6.4 Dosage of creatine for women:
The dosage of creatine for women is the same as for men. You can use the loading phase (20 grams per day for 5-7 days) or immediately switch to a maintenance dose (3-5 grams per day).
6.5 Creatine and menopause:
Creatine can be especially useful for women during menopause, when the level of estrogen decreases, which can lead to loss of muscle mass and a decrease in bone density. Creatine can help slow down these processes.
6.6 Creatine and vegetarianism:
Vegetarians and vegans often have a low level of creatine in the muscles, since creatine is mainly contained in meat and fish. Therefore, taking creatine additives can be especially useful for them.
Section 7: Creatine for vegetarians and vegans
Vegetarians and vegans tend to have lower creatine reserves in the muscles, since the main source of creatine in the diet is meat and fish. Therefore, taking creatine additives can be especially useful for them.
7.1 Advantages of creatine for vegetarians and vegans:
- Increasing strength and muscle mass: Creatine can help vegetarians and vegans increase strength and muscle mass, which can be difficult to achieve only with the help of a diet.
- Improving sports performance: Creatine can improve sports performance in various sports that require high intensity and power.
- Cognitive functions: Creatine can improve cognitive functions, such as memory, attention and thinking, which is especially important for people who adhere to a plant diet.
7.2 Dosage of creatine for vegetarians and vegans:
The dosage of creatine for vegetarians and vegans is the same as for omnivorous. You can use the loading phase (20 grams per day for 5-7 days) or immediately switch to a maintenance dose (3-5 grams per day).
7.3 Sources of creatine for vegan:
Creatine is not contained in plant products, so vegans need to take creatine supplements to increase creatine reserves in the muscles. Fortunately, creatine is synthesized artificially and is suitable for vegans.
7.4 Creatine and vitamin B12:
It is also important for vegetarians and vegans to monitor the level of vitamin B12, since it is mainly found in animal products. The deficiency of vitamin B12 can negatively affect health and sports performance.
7.5 Combination of creatine with other additives:
Creatine can be combined with other additives such as protein, amino acids and beta-alanine, to increase sports performance and improve recovery.
Section 8: Creatine and other additives: synergy and compatibility
Creatine can be combined with other additives to enhance its effects and achieve the best results.
8.1 Creatine and protein:
Protein is the main building material for muscles, so its combination with creatine can enhance the growth of muscle mass and accelerate recovery. It is recommended to consume a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight per day) in combination with creatine.
8.2 Creatine and amino acids (BCAA, EAA):
Amino acids, especially BCAA (amino acids with an extensive chain) and EAA (irreplaceable amino acids), can improve protein synthesis and reduce protein decay, enhancing the effect of creatine.
8.3 Creatine and Beta-Alanine:
Beta-Alanin is the predecessor of carnosin, who buffering lactic acid in the muscles, reducing fatigue and increasing endurance. The combination of creatine and beta-alanine can significantly improve sports performance.
8.4 Creatine and Citrulline Malat:
Citrullin Malat improves blood flow and the delivery of nutrients to muscles, which can enhance the effect of creatine.
8.5 Creatine and caffeine:
Caffeine is a stimulant that can increase energy and concentration. The combination of creatine and caffeine can improve sports performance, but some people may experience side effects, such as anxiety and insomnia.
8.6 Creatin and carbohydrates:
The intake of creatine with carbohydrates can improve its absorption, since insulin, released in response to carbohydrate consumption, helps to transport creatine into muscle cells.
8.7 Creatine and HMB (beta-gidroxy beta-methyllbut):
HMB is a metabolite of a leucine, which can reduce the decay of protein and contribute to the growth of muscle mass. The combination of creatine and HMB can enhance the growth of muscle mass and accelerate recovery.
8.8 Creatine and vitamin D:
Vitamin D plays an important role in the health of muscles and bones. The combination of creatine and vitamin D can improve muscle strength and bone density.
8.9 Creatine and omega-3 fatty acids:
Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the cardiovascular system. The combination of creatine and omega-3 fatty acids can improve sports performance and health.
8.10 Individual combinations:
The choice of a combination of creatine with other additives should be based on individual purposes, needs and tolerance. It is recommended to consult a doctor or sports nutritionist to receive individual recommendations.
Section 9: Creatine: answers to frequently asked questions (FAQ)
9.1 Do I need to take breaks in taking creatine?
Not necessarily. Creatine can be taken continuously for a long time without any negative consequences for health. However, some people prefer to take breaks to prevent the body with creative.
9.2 How much creatine do I need to take?
It is usually recommended to take 3-5 grams of creatine per day. During the loading phase, you can take 20 grams of creatine per day for 5-7 days.
9.3 when is it best to take creatine?
The time of taking creatine is not crucial. However, some studies show that taking creatine after training can be more effective.
9.4 Is it possible to take creatine with other additives?
Yes, creatine can be taken with other additives such as protein, amino acids and beta-alanine.
9.5 Is Creatine Safe?
Yes, creatine is one of the most studied and safe sports additives.
9.6 Creatin causes a delay in water?
Yes, creatine can cause water delay, which can lead to weight gain.
9.7 Does creatine cause side effects?
In some people, creatine can cause side effects, such as gastrointestinal disorders and muscle cramps.
9.8 Does creatine affect the kidneys?
Creatine does not have a negative effect on the function of the kidneys in healthy people.
9.9 Is creatine suitable for vegetarians and vegans?
Yes, creatine is suitable for vegetarians and vegans.
9.10 Can women take creatine?
Yes, women can take creatine.
Section 10: Final recommendations for taking creatine
Creatine is an effective and safe sports supplement that can help increase strength, muscle mass and improve sports performance. Subject to the recommended dosages and precautions of creatine can be a useful addition to the diet of athletes and people leading an active lifestyle.
- Choose a qualitative form of creatine: Creatine Monohydrate is the most studied and effective form of creatine.
- Adhere to the recommended dosages: 3-5 grams of creatine per day is a sufficient dose for most people.
- Drink enough liquids: Creatine can increase the need for water, so it is important to drink enough fluids while taking creatine.
- Consult a doctor: Before taking creatine, it is recommended to consult a doctor, especially if you have any diseases.
- Be patient: The results from taking creatine may not be noticeable immediately, so it is important to be patient and continue to train regularly.
With proper use, creatine can become a valuable tool for achieving your goals in fitness and sports.
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