Creatine for athletes: how to accept correctly

Creatine for athletes: how to accept correctly

1. What is creatine and how does it work?

Creatine is a natural substance that is synthesized in the human body (mainly in the liver, kidneys and pancreas) from amino acids: arginine, glycine and methionine. It also enters the body with food, especially with meat and fish. Creatine plays a key role in energy exchange, especially during intensive physical exertion.

At a chemical level, creatine exists in two main forms:

• Free creatine: Not related to other molecules.
• Phosphocratin (creatine phosphate): Creatine associated with the phosphate group. This is the main form of storage of creatine in the muscles.

Creatine works as follows:

• ATP restoration: ATP (adenosine triphosphate) is the main “currency” of energy in cells. During intensive physical activity, the ATP is broken down into ADF (adenosicondrophosphate) and phosphate, releasing energy. Phosphocratin serves as a reserve for the rapid recovery of ATP. The enzyme creatinkinase transfers a phosphate group from phosphocratin to ADF, turning it back into ATP. This provides an immediate influx of energy for short, explosive efforts, such as sprint or weight lifting.
• Cell volume (Cell Volumization): Creatine has osmotic properties, that is, it attracts water to muscle cells. This increases cell hydration, which is believed to contributes to the synthesis of protein and muscle growth. An increase in cell volume can also improve strength and endurance.
• Reducing fatigue: Creatine can help reduce fatigue, improving energy metabolism and reducing the accumulation of lactic acid in the muscles.
• Improving cognitive functions: In addition to physical performance, studies show that creatine can improve cognitive functions, especially in situations that require mental stress or with a lack of sleep.

2. Advantages of taking creatine for athletes:

Reception of creatine as an additive can bring a number of advantages for athletes involved in various sports:

• Increased strength and power: This is one of the most well -studied and proven advantages of creatine. It allows athletes to raise greater weight, perform more repetitions and train with greater intensity. This is especially important for power sports, such as powerlifting, weightlifting and bodybuilding.
• Increase in muscle mass: Creatine contributes to the growth of muscle mass by increasing cell hydration, stimulating protein synthesis and improving recovery after training.
• Improving anaerobic endurance: Creatine helps athletes maintain high intensity of work for a longer time, especially in anaerobic sports, such as sprint, short distances and team sports.
• Acceleration of recovery after training: Creatine can help reduce muscle damage and inflammation, accelerating recovery after intense training.
• Improving the results in sprint: Creatine increases power and speed, which is especially important for sprinters and other athletes who need high speed.
• Increase in jumping heights: Creatine can improve the explosive strength of the muscles of the legs, which leads to an increase in jumping height.
• Improving cognitive functions: As mentioned earlier, creatine can improve cognitive functions, which can be useful for athletes who require rapid thinking and decision making.

3. Forms of creatine:

There are several forms of creatine on the market, each of which has its own characteristics:

• Creatine Monogidrate: This is the most common and most studied form of creatine. It is the most affordable and effective for most people. Creatine monohydrate consists of a creatine molecule associated with one molecule of water.
• Creatin Ethyl Esther (Cee): It was believed that CEE is better absorbed than creatine monohydrate, but studies have shown that it is less effective and can even break up in the body to creatinine (waste).
• Creatine Hydrochloride (HCL): Creatine HCL dissolves better in water than creatine monohydrate, so some believe that it is better absorbed and causes less problems with the gastrointestinal tract. However, additional studies are needed to confirm these advantages.
• Creatine Malat: This is creatine associated with apple acid. Some believe that it can improve endurance and reduce fatigue.
• Creatine Citrate: This is creatine associated with citric acid. It can also improve endurance.
• Buerized Creatine (Kre-KLKALYN): This form of creatine has a higher pH, which, according to manufacturers, prevents its decay in the stomach. However, studies do not confirm that KRE-KLKALYN is more effective than creatine monohydrate.
• Liquid creatine: Creatine in liquid form is unstable and can break up to creatinine, so it is not recommended.

Recommendation: Creatine Monohydrate is the most studied, affordable and effective form of creatine for most people.

4. Dosage creatine:

There are two main ways to take creatine:

• Loading phase: This method includes taking a high dose of creatine (20-25 grams per day), divided into 4-5 doses, within 5-7 days. The purpose of the loading phase is to quickly saturate the muscles with creatin. After the loading phase, a maintenance dose (3-5 grams per day) follows.
• Constant technique: This method includes taking 3-5 grams of creatine per day from the very beginning. To achieve the maximum level of creatine in the muscles, it may take 3-4 weeks.

A detailed description of the dosage:

• Loading phase:

  • Calculate 0.3 grams of creatine per kilogram of body weight.
  • Divide this dose into 4-5 receptions during the day.
  • Take creatine with food or drink containing carbohydrates to improve its absorption.
  • Continue the loading phase for 5-7 days.

• Supporting dose:

  • Take 3-5 grams of creatine per day.
  • Take creatine with food or drink containing carbohydrates.
  • Take creatine at any time of the day that is convenient for you.

• Constant technique:

  • Take 3-5 grams of creatine per day from the very beginning.
  • Take creatine with food or drink containing carbohydrates.
  • To achieve the maximum level of creatine in the muscles, it may take 3-4 weeks.

Recommendation: Both methods of taking creatine are effective. The loading phase allows you to quickly saturate the muscles with creatine, but the constant technique will also lead to the same result in a few weeks. Choose a method that suits you more.

5. When to take creatine:

The time of taking creatine is not crucial, but there are some factors that should be taken into account:

• After training: Many athletes prefer to take creatine after training, since at this time the muscles are more susceptible to nutrients.
• With food containing carbohydrates: Carbohydrates stimulate the release of insulin, which can help transport creatine into muscles.
• Together with protein: Protein can also improve the absorption of creatine.
• Regular: It is important to take creatine regularly in order to maintain a high level of creatine in the muscles.

Recommendation: Take creatine at any time of the day that is convenient for you, but try to do it regularly and with food containing carbohydrates and protein.

6. With what to take creatine:

To improve the assimilation and effectiveness of creatine, it can be taken in combination with other substances:

• Carbohydrates: Carbohydrates stimulate the release of insulin, which helps to transport creatine into muscles. It is recommended to take creatine with simple carbohydrates such as fruit juice or sports drinks.
• Protein: Protein can also improve the absorption of creatine. It is recommended to take creatine with a protein cocktail or other protein foods.
• Betaine: Betain (trimethyllycin) is an amino acid that can improve strength and power. Some studies have shown that betaine can enhance the effect of creatine.
• Taurin: Taurin is an amino acid that has antioxidant and anti -inflammatory properties. Some studies have shown that Taurin can improve the absorption of creatine.
• Alpha-lipoic acid (ALA): ALA is an antioxidant that can improve the absorption of creatine and glucose.

Recommendation: Take creatine with carbohydrates and protein to improve its absorption. You can also consider the possibility of adding betaine, Taurin or ALA.

7. Side effects of creatine:

Creatine is one of the most well studied additives, and studies have shown that it is safe for most people, subject to the recommended dosages. However, some people may have side effects:

• Water delay: Creatine can cause water retention in the muscles, which can lead to weight gain. This is not a fat mass, but water, and it will disappear after the cessation of creation of creatine.
• Disorder of the gastrointestinal tract: Some people may have disorders of the gastrointestinal tract, such as nausea, diarrhea or bloating. This is more common when taking large doses of creatine.
• Muscle cramps: Some people report muscle convulsions when taking creatine, but this is not confirmed by research.
• Dehydration: Creatine can cause dehydration, so it is important to drink enough water when taking it.
• Improving the level of creatinine in the blood: Creatine can increase the level of creatinine in the blood, which can be MisinterPreded as a problem with the kidneys. However, this is a normal phenomenon when taking creatine and does not indicate damage to the kidneys in healthy people.

Contraindications:

• Kidney diseases: People with kidney diseases should consult a doctor before taking creatine.
• Pregnancy and breastfeeding: There is no sufficient data on the safety of creating creatine during pregnancy and breastfeeding, so it is not recommended to be taken during this period.
• Individual intolerance: Some people may have individual creativity of creatine.

Recommendations for minimizing side effects:

• Start with a low dose: Start with a low dose of creatine (3-5 grams per day) and gradually increase it, if necessary.
• Drink enough water: Drink enough water (2-3 liters per day) when taking creatine.
• Divide the dose: Divide the daily dose of creatine into several techniques to reduce the risk of disorders of the gastrointestinal tract.
• Take creatine with food: Take creatine with food to improve its absorption and reduce the risk of disorders of the gastrointestinal tract.
• Consult a doctor: If you have any health problems, consult a doctor before taking creatine.

8. Impact Creatine of Genshtin:

Creatine is not an additive intended only for men. Women can also benefit from taking creatine, especially if they play sports.

Advantages of creatine for women:

• Increased strength and power: Creatine helps women increase strength and power, which can improve their results in strength sports and fitness.
• Increase in muscle mass: Creatine contributes to the growth of muscle mass in women, which can improve their physique and metabolism.
• Improving cognitive functions: Creatine can improve cognitive functions in women, which can be useful for study, work and everyday life.
• Improving bone health: Some studies show that creatine can improve bone health in women.

Dosage of creatine for women:

• The recommended dose of creatine for women is 3-5 grams per day.
• Women can use the loading phase (20-25 grams per day for 5-7 days), but this is not necessary.
• Women should drink enough water when taking creatine.

Side effects of creatine in women:

• Side effects of creatine in women are similar to side effects in men.
• Some women may experience a delay in water, which can lead to weight gain.
• Women who are pregnant or breastfeed are not recommended to take creatine.

9. Creatine for vegetarians and vegans:

Vegetarians and vegans can get special benefits from taking creatine, as they get less creatine from food than people who eat meat.

Advantages of creatine for vegetarians and vegans:

• Increase in the level of creatine in the muscles: Vegetarians and vegans have a lower level of creatine in the muscles than people who consume meat. Taking creatine can help them increase the level of creatine in the muscles to the normal level.
• Improving strength and power: Creatine can help vegetarians and vegans increase strength and power, which can improve their results in sports and fitness.
• Improving cognitive functions: Creatine can improve cognitive functions in vegetarians and vegans, which can be useful for studying, work and everyday life.

Dosage of creatine for vegetarians and vegans:

• The recommended dose of creatine for vegetarians and vegans is 3-5 grams per day.
• Vegetarians and vegans can use the loading phase (20-25 grams per day for 5-7 days), but this is not necessary.
• Vegetarians and vegans should drink enough water when taking creatine.

10. Myths and errors about Creatin:

There are many myths and errors about creatine, which are not true:

• Creatine is harmful to the kidneys: This is the most common myth of creatine. Studies have shown that creatine is safe for kidneys in healthy people.
• Creatine causes hair loss: There is no scientific evidence confirming the connection between creatine and hair loss.
• Creatine causes cramps: Some people report convulsions when taking creatine, but this is not confirmed by research.
• Creatine causes water delay: Creatine can cause a delay in water in the muscles, but this is not a fat mass, but water, and it will disappear after the cessation of creation of creatine.
• Creatine is suitable only for men: Women can also benefit from taking creatine.
• Creatine must be cycle: Creatine cycling is not necessary. You can take creatine constantly, if you want.
• All forms of creatine are equally effective: Creatine Monohydrate is the most studied, affordable and effective form of creatine.

11. How to choose high -quality creatine:

When choosing creatine, it is important to pay attention to the following factors:

• Form creatine: Choose creatine monohydrate, as this is the most studied, affordable and effective form of creatine.
• Manufacturer: Choose creatine from reliable manufacturers who have a good reputation.
• Purity: Choose creatine, which is tested for cleanliness and does not contain impurities.
• Certificates: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice) or NSF International.
• Price: Too low price may indicate the low quality of the product.

12. Conclusion: is it worth taking creatine?

Creatine is an effective and safe supplement that can benefit athletes engaged in various sports. It helps to increase strength, power, muscle mass and endurance, as well as improve cognitive functions. If you play sports and want to improve your results, creatine can be a useful addition to your diet and training program. However, before taking creatine, it is important to consult a doctor, especially if you have any health problems. It is important to choose high -quality creatine from reliable manufacturers and observe the recommended dosages.