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Creatine – a biomolecule of the energy system of the human body (creatine phosphate), capable of producing energy quickly (ATP), which is essential for maintaining cell activity. This is something on which are based all their beneficial effects in terms of increased productivity during training, and in terms of neuroprotective functions. It is absolutely safe and well-studied supplement for athletes.
What effect is given creatine supplements?
Creatine is one of the most popular sports supplements, which is mainly used to increase muscle mass and muscle endurance. In simple words, it allows you to work with more weight. In addition to the above properties, which made the product popular, creatine supplements have a neuroprotective effect and can be used as cognitive stimulators (vegetarian) or antidepressants (proven so far only in women). It is not precisely determined, but it is believed that creatine supplementation can have a positive effect on cell integrity (slowing apoptosis) and contribute to an increase in life expectancy of the organism cells. In general, it has many positive side effects.
In a sense, creatine supplement provides additional energy cells and allows them to function better.
How does Creatine?
Creatine is one of the elements kreatinfosfatnoy system in which creatine phosphate and creatine interchangeably participate in the reaction attaching and detaching phosphate groups. Creatine is able to complement the phosphate groups of the molecule, in particular, converting ADP (adenosine diphosphate), ATP (adenosine triphosphate). ATP is the main ” energy source ” cells. Creatine allows to transfer a phosphate group of ATP is directly, without long decay processes other molecules.
Creatine supplements increase the amount of creatine in a cell and contribute to a more active release of phosphates that allows to replenish the ATP stores.
Is Creatine safe?
At the moment, there are no clinical data to identify the negative consequences of receiving creatine supplementation. “Clinical” means in this case related to the negative effects on the human body (for example, damage to the kidneys or liver, which has been disproved), wherein with reception of creatine supplementation is associated with a more common side effects. Taking too high a dose of creatine at a time can lead to diarrhea. This is due to a combination of limited absorbent capacity of the intestine and intense water absorption in the intestine when taking large doses. Thus the water absorption can also contribute to the development of stomach upset and nausea.
This can be avoided if you take creatine, along with plenty of water and do not take too big a dose at a time.
In what amounts to take creatine?
For amateur athletes or ordinary people’s daily dose of creatine intake is 2-3 grams . For those who are constantly engaged, and whose consumption levels of creatine in muscle tissue (here creatine contains most) above the minimum dose is 5 grams (in fairness it should be noted that the 2-3 grams too, will have its effect).
Periods of downloads can be useful, especially if your body is sensitive to creatine (muscle set to become more prominent), but it is in any case not necessary.
Should we take creatine cycles?
Point in a cycle of taking creatine is not. Traditional creatine cycles (1 week boot, 3 weeks sustain 1-2 weeks without admission) do not have much effect because the body needs more time to be cleansed of creatine. And, because creatine has no effect on any receptors, and because of that there is no “creatine susceptibility”, meaning to take a break in his acceptance is absent.
Products take cycle, mainly due to the fact that the body gets used to them, but it does not apply to creatine supplementation.
What happens if I stop taking creatine?
When Prem creatine supplementation is stopped, the body needs a few weeks to a month to bring the level of creatine to the original performance. The time of cleaning is dependent on training intensity (more classes contributes to more rapid normalization) and on which the amount of creatine was initially laid up in the muscle tissue. And, although the consumption of creatine supplementation inhibits its own production of creatine (suppresses the level of the limiting enzyme), natural production is resumed within a day or two after you stop taking supplements. There is no evidence to suggest that after you stop taking creatine appear periods of “recession” and the suppression of the natural synthesis of creatine may not be harmful at all (I mean some positive effects for the body, such as the preservation of SAMe enzymes for other vital processes).
In this case the body will inevitably lose liquid. Muscles will not leave – any amount of muscle that you have built up, will remain with you when you stop taking creatine supplements.
Does creatine baldness?
Not so long ago there were rumors that creatine improves the level of DHT – a more powerful androgen, which is involved in the processes of energy production (well), and contributes to hair loss in a certain category of men and the development of prostate cancer (bad). Those who have plenty of hair on your head, do not worry about the increasing level DHT, but the people who are prone to hair loss can really feel that the rate of hair loss when taking creatine supplements increase. When speaking about alopecia and its relationship with creatine supplements, it is worth noting that no clinical studies on this topic have been conducted. And let DHT itself is the enemy of hair follicles, creatine gained from them, in this situation, a protective cell function. A specific effect of creatine supplementation on men who are prone to hair loss, has not been studied.
It is logical to assume that creatine has a negative impact on the rate of hair loss, but as far as a negative – it is not clear.
When should I take creatine?
Creatine can be taken at any time, it will be postponed in muscles and will remain there as long as it will not have the need (as opposed to pre-workout supplements such as caffeine or citrulline). Specific observations (not proven) are evidence that creatine supplementation with high-calorie and nutritious foods your body will be more useful than a single administration of creatine. So maybe it makes sense to take creatine during meals.
Creatine supplementation with food can also protect sensitive stomach from the disorder.
Whether loaded with creatine?
Loaded creatine is not necessary (the word “load” refers to the first 5-7 days of active creatine supplementation for 15-20 grams per day, followed by a period of “maintenance” with taking 2-5 grams per day), although there is nothing wrong with downloading and no. Download will allow you to quickly gain the maximum level of creatine in the muscles, while receiving 5 grams per day has the same effect, but for a longer time.
On the long-term load it does not make sense, but if your stomach pull load, during the first days of the positive effects is still manifest.
Did I get fat from creatine?
Creatine is not able to make you immense in the bad sense of the word, but in the body of water will be more. This “water” by weight, mostly concentrated in the skeletal muscle, in the same place stored creatine itself, taking away the moisture. Therefore, the muscles will be more visually seem bloated, fat and flabby week.
There is a likelihood of bloating and stomach cramps when taking large amounts of creatine. This can be avoided by taking moderate doses or large doses of drinking plenty of water.
In what form it is best to take creatine?
At the moment, the creatine is not an “ideal form of release” – for any training purposes creatine monohydrate is as effective as any other creatine-containing product. New products such as HCl or creatine nitrate are better able to dissolve in water, but there is no evidence to suggest that they give greater effect.
“Micronized” Creatine monohydrate (in this form it is more soluble) is widely recommended as a cheap and effective, while the other release forms are equally effective, but more expensive.
Can creatine promote weight loss?
Creatine has no significant effect on weight loss, so the right to assume that there is no link between creatine and weight loss is not at all. Studies have shown that the use of creatine without performing regular exercise has no effect on the change in body weight.
Creatine only helps to train more effectively, and this can lead to weight loss.
Creatine affects the mental ability?
In the context of a healthy diet and proper sleep creatine performs neuroprotective function and useful for the brain. In this case, do not look for any positive effects in terms of development of mental abilities. Creatine supplements can smooth out the negative effect of lack of sleep on the training results. For vegetarians creatine can serve as a means for stimulating mental activity.
This category of people, as well as the elderly lack of creatine due to the absence in the diet of meat products. In this case creatine can contribute to the development of memory and attention.
Can I take creatine vegetarians?
Although creatine was first detected in meat and worked out his first time as from the meat, now it is synthesized from cheaper materials in industrial applications.
Buy vegetarian creatine is not a problem, in this case you can always call the company-manufacturer and make sure.
When it should be taken?
Take creatine when you are comfortable. Creatine is not a stimulant (but stimulants should be taken at a certain time), a product for the saturation of the body, so if the body is full – all right.
It does not matter whether you are taking creatine at night before going to sleep, the morning after waking up or before your workout – just take it.
Does he have any other effects?
Regular studies demonstrating the various positive effects of creatine supplementation. It helps fight depression and neurological diseases, increases the protective properties of the cell membrane, is useful in diabetes and can stimulate mental processes.