The use of creatine in sports supplementation has been very enthusiastic for years.In the environment of people training creatine is called the strongest legal anabolic.For this reason, it is the basis for supplementing each cycle.The high efficiency of supplementation combined with the safety of creatine meant that practically every person interested in sports has heard about this type of supplement.
What’s more, creatine is called a universal agent, which is why its use during the mass or reduction cycle will find its application.However, this is not only why it is also a universal supplement, because it works well when building strength, mass, endurance or muscle performance.
What is the result of creatine?
Creatine, in terms of structure, is obtained from three amino acids, such as arginine, glycine and methionine.As a result of metabolic processes, our liver is able to produce from the aboveamino acids the right amount of creatine to keep our body in balance.Storage is mainly carried out in skeletal muscles, but we can also find it in organs such as the brain or kidneys.This means that the more muscle mass we have, the more creatine we are able to store.An adult with a body weight of 90 kg will have about 150 g of the compound in his body.The main task of creatine is energy support of muscle tissue.Our body, after receiving creatine in the form of a supplement, stores it in the form of creatine phosphate, which serves as fuel for the energy processes of the working muscle.Traces of creatine can be found in beef, but these are too small values to use beef as a supplement to the creatine cycle. Therefore, the use of a dietary supplement is preferred.
How does creatine work?
Creatine is an undeniable fact, which is why the question of whether it exhibits its activity in the body is usually overlooked.However, there is a group of people who have a naturally high level of creatine in their body.This situation means that additional supply in the form of a dietary supplement does not show any effect.However, this type of situation is extremely rare and usually the majority of people use creatine-based supplements, benefiting from it a lot.
Creatine has several mechanisms that can be divided into direct and indirect in our body.The direct effect of creatine is associated mainly with the storage of more creatine phosphate in muscle tissue.This type of action will improve regeneration as well as significantly increase muscle strength.Thanks to the fact that our muscles have greater access to energy, the rate of ATP resynthesis also accelerates.Trainers using creatine, indicate a significant time frame fitting regeneration between the series as well as between training days.This means that creatine has an effect not only reducing rest, by reducing the amount of hydrogen ions, but also regeneration in the sense of muscle recovery.
However, for trainers there is one more important effect that seems to be more attractive, namely the anabolic effect.It announces itself by increasing the amount of water in muscle tissue.However, it should be remembered that this is not just water, which usually goes away after stopping the supplement.This type of activity is aimed at making the muscle tissue accumulate a greater amount of energy substrates, such as glycogen.According to scientific research, the use of creatine along with a high carbohydrate diet is able to increase the stored amount of glycogen even by?This is very important information, especially for those on diets that provide for periodic carbohydrate loading.
The above-mentioned actions make the muscle to be trained have a significant amount of energy. It has an increased supply of glycogen, water and creatine phosphate.This makes the training experience an increased feeling of the muscle pump, the strength of the muscle being trained increases significantly, and the rate of regeneration is accelerated.This type of activity is conducive to building muscle mass, intensifying the rate of protein synthesis.
In addition to direct action, which is directed to the function of muscle tissue, creatine also has an indirect effect.It will primarily depend on the impact on the transport of hydrogen ions.This type of action will result in much less muscular pains as well as acceleration of the muscle’s readiness to work between sets.In addition, creatine will also affect the level of hormones whose action will target the support of the musculature. Supplementation raises testosterone levels and lowers cortisol and myostatin levels.
Which creatine to choose?
Looking through the supplementation offers, we can notice that the selection of creatine is quite wide.Not only do we have a diversified market in terms of creatine forms, but also individual stacks or supplements.The basic version that is used by most of the training people is creatine monohydrate.Mono, because it is commonly called creatine in this form, shows a strong anabolic effect, which will be associated with the increase in the accumulation of water in muscle tissue.It is during the monohydrate supplementation that the trainers point to the largest increases, which consist in the significant accumulation of glycogen and energy substrates.
The second option for popularity is creatine in the HCL version, which is characterized by maximum purity.What’s more, it has a high bioavailability, which makes the body use virtually all of the creatine consumed.In addition, it does not burden the digestive system.If we choose this type, we need about 2-3 g a day to make the effects of supplementation visible.The creatine HCL version is successfully used by people who have stomach problems when using mono.
In the third position, in terms of popularity of choice, is creatine malate.Malate is characterized by the fact that it dissolves well in water, which is to improve its use by the body.What’s more, people using creatine malate indicate that it does not cause significant retention, giving the opportunity to build pure muscle mass.In terms of the chemical structure of the molecule, creatine malate is nothing more than creatine monohydrate with the addition of malic acid.It is the addition of acid that has interesting properties that help build strength and clean muscle mass.
We will also meet creatine blends on the market, which are called creatine stacks.These are mixtures of 3-5 forms of creatine, which have in their composition additives to improve the effect of creatine.Usually in their composition we can notice such additives as beta-alanine, arginine, magnesium, taurine or betaine.The individual components are intended to increase the bioavailability of creatine, enhance its activity, and show a synergistic effect.Products of this type are mainly dedicated to people who do not feel creatine activity in a single form.The use of a mixture of several forms is designed to stimulate the body so that it is able to use the creatine anabolic potential, and the cycle was successful.
What effects can I expect?
The expected effects during creatine supplementation will depend on what training goal we have.Usually, however, we use creatine during the period of building muscle mass, which means that we expect muscle growth from supplementation.When using creatine on a cycle, it’s not only noticeable that the muscles get fuller and more full-bodied.First of all, a significant increase in muscle strength will be noticeable, which will be quoted from the series to the series.
Endurance trainers will also find something for themselves.If your training is focused on building muscular endurance, then the addition of creatine will greatly simplify your task.Through the action supporting glycogen accumulation as well as improving the transport of hydrogen ions, muscular efficiency will increase effectively.The muscles will be able to work longer, and the time needed for rest between the series will be shortened.
Creatine has one more interesting property that is used during weight loss.Well, it has a strong anti-catabolic effect.The addition of creatine to the reduction diet allows you to maintain a larger amount of muscle mass, prevents the loss of strength, and supports the appearance of fuller muscles.
How to dose creatine?
The use of creatine in sport has three possible applications.One of them is a classic creatine cycle, where a dose of 10 g is used on training days, and on gym holidays 5 g. A cycle in this form usually lasts 8-10 weeks.
The second method is supplementation with the loading phase.Then it is necessary to increase the amount of creatine to 20 g per day for a period of five days.After five days of charging, 5 g are used to maintain a high concentration.The cycle with the charging phase usually lasts up to 6 weeks
The third way is constant supplementation.The option with a dose of 3 g creatine during the day is used here for a longer period of time.(several months or constant supplementation)
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