Creatine. How to make the.
Undeservedly - because it works to a certain extent.
Ignore-read the article and make a conclusion whether you need it or not.
Creatine is a molecule in the energy system (creatine phosphate) that can quickly renew energy (ATP) to maintain cell function. Creatine also acts as a neuroprotector (prevents damage to brain neurons). Too bad creatine doesn't prevent muscle damage.
Human skeletal muscles contain 95% of all creatine. The heart, brain, and testicles contain the remaining 5%. The best form of creatine is creatine monohydrate.
What does creatine do?
Creatine is one of the most common supplements for increasing athletic performance. The main effects are muscle growth, increased strength and endurance. Creatine allows you to lift slightly more weight in exercises than usual, which has a positive effect on the progress of muscle growth. In addition, it has neuroprotective properties. Of course, a big plus is that it can be used by vegetarians who have significantly lower creatine levels, due to the lack of meat in the diet. Creatine also increases the integrity of cells, which extends their lifespan, and gives them more energy to work and function better.
How does it work?
Creatine participates in the creatine phosphate system, where creatine and creatine phosphate are interchangeable, allowing it to replenish molecules in the phosphate group. Creatine replenishes ATP (adenosine triphosphate represents the energy exchange of the cell) directly, without having to undergo a long process of destruction of other molecules. Creatine is only an additional reserve to the cell and acts as a donor, allowing you to increase the rate of replenishment of ATP. Its supply also slightly increases the amount of water in your muscles, which takes part in the process of replenishing energy.
How safe is it?
At the moment, there are no significant side effects. In rare cases, when taking a large amount of creatine, stomach upset or nausea may occur.
People aged and suffering from hypertension, I would also advise not to use creatine, since it causes water retention in the body, while it may increase blood pressure.
If high doses of creatine are not used for a long time, then there will be no problems with the kidneys. With healthy kidneys, excess creatine is successfully excreted. People with kidney problems should not take creatine.
When using creatine, there is an increase in the substance in the blood and urine, higher by 40 units of the maximum norm. In the language of doctors, you have big problems with your kidneys.
After the abolition of creatine and retake the tests 3 days later, the tests came back normal.
An increase in muscle cramps is a fact. This was said by some scientists and denied by others.
Creatine allows you to develop incredible strength efforts, which can lead to injury.
Do I need to cycle creatine and take a break from taking it?
Taking creatine inhibits the production of its own, which is why it is recommended to take breaks in its use. After failure, your own creatine production returns to normal, usually 1-2 days, but sometimes a little longer.
Creatine dosage and use
It is enough to take 5g (teaspoon) of creatine per day.
On training days immediately after training.
On vacation days, this is done in the morning, after Breakfast.
The duration of creatine intake is 1-1. 5 months. After that, you can rest for 2 weeks.
Do not use creatine immediately before training, as there may be a dehydration effect (dehydration).
Do not use the so-called creatine loading, the effect is the same.
Don't buy creatine with a transport system not worth your money.
It makes sense to use creatine with simple carbohydrates. Cheaper and more reliable.
If creatine doesn't work
These people are about 40%. And the fact that creatine doesn't work is explained very simply.
You just have your own creatine production at a high level. This is why creatine will not work for you.
What happens when creatine is canceled
Because on creatine, your body "sucks" water and your muscles look more full and voluminous, then when it is canceled, the water drains, the volume falls. Power indicators also decrease.
You go back to pre-cretineau form. In the dry residue (except for injuries), there may be nothing left.
With rare exceptions, after using several cycles, a small increase in strength and mass. But this increase could be without the use of creatine.
Conclusion
What can it be used for? And should I?
The answer is simple. Creatine works if you need a quick (if not permanent) result.
Decided to prepare yourself for a vacation and "podnadut" hands, shoulders and chest (well, or whatever you think is necessary) -
creatine will help you. A few centimeters and a kilo in a few weeks. Why not? And after the vacation, you can return to work on yourself without "cosmetics".
