While in the training room, asking a random person what is the best dietary supplement that builds muscle mass and strength, we will probably get the answer that it is creatine.In trainers it is called a strong anabolic, the action of which can not be compared with any other product available on the market.You have to write straight, if you want a really strong supplement, the choice must go to creatine.
Creatine supplementation is highly effective, which makes us willingly reach for this type of support.What’s more, creatine is completely safe, does not affect the liver or kidneys.Athletes consider it a universal product, because regardless of the nature of the training, creatine works almost always.
What is the result of creatine?
Creatine is chemically classified as an amino acid.It is built from such components as arginine, glycine and methionine.In our body, creatine is metabolized in the liver, where the body produces it from the above.amino acids.However, the amount of creatine produced is only enough to maintain the balance in our body.It is not the amount that would give a clear anabolic effect, noticeable in sport.The body stores creatine mainly in skeletal muscles, but its trace amounts can also be found in the brain and kidneys.It seems logical, therefore, that the more muscle mass we have, the more creatine we accumulate in our body.In terms of quantity, the body of an adult individual with a weight of 90 kg will have as much as 150 g of creatine.
In our diet, creatine is found mainly in beef meat.However, relying even on a large amount of beef meat will not be able to give an effect similar to supplementation.It is therefore necessary to use supplementation.
How does creatine work?
The fact that creatine works does not need to be convinced.Its impact on the human body has several mechanisms that can be divided into direct and indirect action.Its direct influence relies, among otherson the fact that it raises the level of creatine phosphate in the muscles.Creatine can not be stored in the form as we give it in the dietary supplement.However, our body transforms it into an active form – phosphate, which is kept in the muscle tissue.The greater amount of available energy in this form will affect the greater muscle strength, faster rate of muscle regeneration during training.What’s more, the process of ATP resynthesis proceeds much faster, when more creatine is available in muscle tissue, which means that regeneration after the training is also accelerated.
At the beginning of the text we mentioned that creatine works anabolically.This anabolism is announced by increasing the amount of stored water and glycogen.This phenomenon is called sarkoplasmic hypertrophy.Thanks to the fact that water “stretches our muscle cells, they increase their ability to grow.They are able to absorb more energy substrates and assemble larger amounts of amino acids for synthesis.The more glycogen and water the muscle has, the greater the training effect.The muscle becomes stronger, it is able to lift a greater load, which makes the training intensity increase.When the intensity increases during training, the muscle gets stronger stimulus, more muscle fibers are damaged, which translates into its greater growth potential.As studies show, when we add creatine during the loading phase, the glycogen storage capacity increases by 20%.This issue should be of particular interest to strength trainers and fighters.
What’s more, people training during creatine supplementation point to the increased effect of the muscle pump.This is not surprising, because the muscle cells increase their volume significantly, and the flowing blood to the working muscle strengthens the effect even more.The phenomenon of the muscle pump results in increased muscular hypertrophy, which is directly related to the phenomenon of muscle growth.
Creatine also has an indirect effect.It mainly concerns the endocrine system.The addition of creatine in the diet will increase the level of testosterone, as well as lower the level of cortisol and myostatin.This type of action will create hormonal predisposition to additionally sustain the effect of anabolism in our body.What’s more, creatine also affects the transport of hydrogen ions, which is announced by a faster readiness to train between sets, but not only.This addition makes our muscles less pain after exercise.So it limits the so-called”Sours, relieving muscle aches.
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How to take creatine?
The use of creatine will largely depend on what training goal we have chosen. Mainly, in sport supplementation, we can distinguish four types of creatine use.However, schools take many supplements, and each tailor the way to their individual preferences.
Cyclic application, classic – consisting of doses of 10 g day of training and 5 g of days free from the gym. Supplementation of this type is usually used in body sports. The cycle length is from 8 to 12 weeks.Usually, experienced people are guided by the effects of supplementation and the cycle is as long as they feel the effects of creatine,
Cycle with charging phase – here the so-calledThe moment of impact, which is the saturation of muscle tissue with creatine in a short period of time. Generally, creatine is used in an amount of 20-25 g per day for a period of 5 days.This amount is divided into equal doses throughout the day.A cycle of this type is usually used by people practicing for typical strength as well as by martial arts competitors.The cycle usually takes 4-6 weeks,
Permanent supplementation with a small daily dose – we use a small amount of creatine, which should be served daily.This amount is usually 0.03 g per 1 kg of body weight per day. This means that a person with a body weight of 100 kg must take 3 g of supplement per day. Supplementation of this type is used in athletics sorting, martial arts, cycling.Less frequently used in the supplementation of silhouetted or powerlifters,
Permanent supplementation on training days – this is the way in which we use creatine only on training days. Usually, it uses more of it here. Athletes use between 5 and 10 g in the post-training period.This type of supplementation is mainly used in body sports.The period of supplementation is also not clearly defined, and this method is used throughout the year.
What creatine to choose for the first cycle?
As for the use of creatine in the form of the first cycle, there are no restrictions.Both we can take advantage of monohydrate, creatine malate, magnesium chelate creatine or stack.The mechanism of action of individual forms of creatine is similar.The differences will result from the additive used, which is connected to the creatine molecule.However, observing the actions of people starting the adventure with supplementation, the monohydrate just prevails in the majority of choices when it comes to the first cycle.Usually, people making such decisions are suggested by the price of the supplement and high efficiency of operation.
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