What is creatine and how to take it

Answering the question: "What is creatine?" Probably should not be limited to the words that it is just a sports supplement. First, it is considered, if not the most popular, then one of those. Secondly, this supplement is really very effective, which is confirmed not only by the responses of athletes, but also by the results of numerous studies. This publication will tell you how to properly take creatine and its effect on the bodybuilding organism.

For starters - a short digression into the story. This substance was discovered by a French scientist in 1835. It was found, first of all, in red meat. The production of creatine is naturally produced in the pancreas, liver and kidneys. The starting material for it are amino acids glycine, methionine, arginine. It should be noted that the average man usually spends up to two grams of creatine daily. Then the loss of this substance is replenished with meals and by producing it in the human body.

In this free creatine, the body contains approximately 40 percent, and 60 percent is creatine phosphate. First of all, we are interested in what is creatine in the form of sports supplements. They contribute to an increase in the stocks of the above substances, providing the restoration of adenosine triphosphate acid - ATP. In fact, taking these supplements improves the muscular function, such as maintaining power. This is very important when doing high-intensity physical exercises.

Most studies involve the use of creatine monohydrate. In this compound, the molecules of the active substance are bound to water molecules. The supplement is better absorbed when it is taken together with carbohydrates. This is evidenced by some studies. So, to the question about what is creatine (sports supplement), you can give the following answer: this is the agent that causes the replenishment (increase) of intramuscular stocks of ATP.

Creatine phosphate is successfully used in the restoration of ATP. Its content in the human body is much less than potentially possible reserves. The maximum is achieved with meals enriched with creatine. In turn, such abilities of the body as the production of adenosine diphosphate acid - ADP are increased. It is also interesting that the considered sports supplement increases the functionality of muscles during the accumulation of glycogen.

This phenomenon is important for the cardiovascular system with insufficient supply of oxygen. Numerous studies have shown that the reserves of glycogen (their replenishment) are necessary for a set of muscle mass and recovery of the body. Admission of creatine implies one more question: "Does every athlete fit such an additive?" It should be understood that the mechanism of the active substance makes it ineffective for those athletes who practice endurance training.

It is noteworthy that the best results are achieved by athletes who adhere to vegetarianism. The cycle of reception of a creatine in an ideal should not be long. In fact, most studies have shown the efficacy of the drug in the first week of use and the lack of noticeable progress in weight gain and productivity growth in the future.

An ideal cycle can be considered one that does not exceed four weeks of taking a sports supplement. It is meant to make a nutrition plan for the first three weeks of taking creatine. Calculation of the initial dose is as follows: 0.4 grams per kilogram of mass without adipose tissue. Athletes who receive enough protein with their food and regularly consume red meat should halve the above dose.

Talking about what creatine is and about dosages when taking it, this publication, however, has a purely informative character. More detailed instructions can be obtained individually from the appropriate specialists.