Creatine is a natural substance (nitrogen-containing carboxylic acid). This substance is present in the human body, namely in skeletal muscles. A sufficient supply of creatine is a kind of energy reserve for the body, thanks to which strength appears and endurance increases significantly.
But most importantly, creatine contributes to an effective set of muscle mass. There is a hypothesis in the scientific community that creatine is involved in the synthesis of muscle proteins.
So, creatine in the human body is guaranteed to increase muscle strength, replenish the body’s energy resources, and promote the formation of muscle cells and tissues. Practice shows that an athlete taking creatine supplements raises his performance by twenty per cent in five days.
Feeling such a surge of strength, athletes begin to work with heavier weights, which is a direct path to gaining additional muscle mass and moving to a new athletic level. As for dry muscles, they noticeably increase after a couple of weeks of taking a sports supplement.
Does taking creatine have health implications?
Experts remind us that creatine is a natural substance in human food, such as meat and fish. Popular in the post-Soviet space, herring is endowed with creatine in abundance. And the human body itself can produce creatine, producing it from amino acids. This process involves the liver, kidneys and glands.
A person with average sports training can contain up to 120 grams of this substance. The daily consumption rate is up to two grams, which is supposed to be replenished with the help of products and supplements. Creatine in sufficient quantities is primarily indispensable for sportspeople since energy and endurance depend on it.
The best way to consume creatine
For beginner athletes who are striving for results, there is some promiscuity in taking zma olimp supplements. Starting to use creatine, protein, and BCAA without focusing on dosages and rules, you can reduce all efforts to zero. The desired effect will not be achieved, and the money will be well-spent.
With a serious attitude to success, you should say goodbye to coffee and alcohol. The fact is that caffeine and alcohol destroy creatine and, in principle, do not add health to a person.
For creatine to be fully absorbed by the body, experts advise using it sweetened with sugar. This will ensure insulin release, resulting in the body receiving the supplement well.
Creatine and Protein Blend
Professional athletes have developed such methods of proper sports nutrition:
Physical activity, in this case, is mandatory. The first five days are prescribed to take four servings of creatine and a daily dose of protein. Next, you need to take creatine in two servings per day. Protein should be consumed in one serving, which the supplement manufacturer has determined daily.
After a month of this regimen, taking a break from taking (30-60 days) is recommended. This is required so the body, which produces creatine, remembers how to perform this function independently.
Physical activity is not required. For a month, you must take 2 servings of CREATINE and one serving of protein daily. If training takes place, creatine should be taken 50 minutes before the training and after it is completed. After a month of taking it, you must take a two-week break.
These supplementation regimens have proven themselves in the sports environment and are used by many athletes. However, it is possible to adjust the use of supplements to the individual characteristics of each organism and its capabilities.
The benefits of creatine
When deciding to use creatine in combination with protein, each athlete should be clear about the following:
- sports goals;
- body abilities;
- suitable training program;
- load schedule;
- sports nutrition regime.
The positive results from taking creatine have been proven by the athletic achievements of many athletes and confirmed by research results. So, taking creatine is guaranteed to provide the following:
- Fast recovery after exhausting workouts.
- The ability to use the heaviest weight.
- Gaining muscle mass and strength.
- Growth for the future.
The main thing is to dose and combine the drug correctly; then, success will be ensured.