Creatine is a very popular sports supplement. It is used by both professional athletes and novice athletes to increase muscle mass and increase aerobic and anaerobic endurance.
What is creatine
Creatine is a naturally occurring substance produced in the liver, kidneys, and pancreas. This substance is also found in small amounts in meat.
The male body produces about 2 grams of creatine per day. In order to accelerate the process of gaining lean muscle mass, athletes additionally take creatine in the form of a sports supplement sold in sports nutrition stores.
Action of creatine
Energy in the human body is released through the oxidation of the ATP (adenosine triphosphate) molecule. After oxidation, ATP is converted into an ADP (adenosine diphosphate) molecule.
When you lift heavy weights, ATP is converted to ADP and energy is released in your body. But there is too little ATP in the muscles, so the active load can last for a maximum of 10-15 seconds, after which creatine replenishes the ATP reserves. When lifting weights in the body, such a cyclical process occurs all the time. A person cannot exercise at the maximum level for a long time, since the reserves of creatine phosphate are depleted too quickly.
It is the additional intake of creatine that will allow you to train much longer and more intensely. Plus, creatine can help build muscle. An additional amount of protein is deposited on the walls of muscle fibers, due to which muscles grow. Creatine increases endurance, inhibits the formation of lactic acid and speeds up the body's recovery.
Creatine can help you achieve great results in just a few months.
How to take creatine
Creatine is taken in courses, after each of which you should pause for two weeks. One course lasts 4-6 weeks.
In the first week of admission, the dosage is 4-6 grams twice a day. After 7 days, the dosage is reduced to 3 grams per day.
It is best to take the supplement on an empty stomach as it is absorbed faster. If you experience diarrhea or abdominal pain, take creatine only after meals.
Side effects of creatine
Creatine, taken even in large doses (over 30 grams at a time), does not have a negative effect on the kidneys and liver.
In rare cases, athletes experience acne (pimples). This is due to the fact that testosterone production increases in the body.
Creatine leads to water retention in the body, but only 0.5-2 liters is retained, and this does not bring any harm to a person.
Some athletes who take this supplement complain of indigestion. Most often, this side effect accompanies only the first week of admission, when it is necessary to consume large doses of creatine.
