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Creatine usage instructions

Creatine is the biomolecule of the energy system of the human body (creatine phosphate) that can rapidly produce energy (ATP) necessary to sustain the life of cells. It is based on their beneficial effects in terms of increased performance during training, and neuroprotective functions. It is a safe and well researched Supplement for athletes.

What effect creatine supplementation?

Creatine is one of the most common sports supplements used primarily to increase muscle growth and endurance of the muscles. In simple words, it allows you to support more weight. In addition to the above properties, which have made the product popular, creatine supplements have neuroprotective effect and can be used as cognitive stimulators (for vegetarians) or antidepressant (so far proven only in women). Certainly not installed, however, it is believed that creatine supplementation could have a positive effect on cellular integrity (slowing apoptosis) and to increase life expectancy of cells. In General, there are many positive side effects.

In a sense, creatine Supplement gives your cells the extra energy and allows them to function better.

How Creatine works?

Creatine is one of the elements phosphocreatine system in which creatine and creatine phosphate interchangeably involved in the reaction attaching and detaching phosphate groups . Creatine can complement molecules phosphate groups, in particular, to transform ADP (adenosine diphosphate) to ATP (adenosine Triphosphate). ATP is the basic "energy source" of the cell. Creatine allows you to transfer phosphate group ATP directly, without long processes of decomposition of other molecules.

Creatine supplements increase the amount of creatine in the cell and contribute to greater release of phosphate, which allows replenish ATP.

Is it safe Creatine?

At the moment, there are no clinical data that reveal the negative effects of taking creatine supplements. "Clinical" in this case means relevant to the negative effects on the human body (for example, damage to the kidneys or liver that has already been refuted), with the intake of creatine supplementation is associated with a few common side effects. The reception of too large doses of creatine over time can lead to diarrhea. This is due to a combination of limited absorbencybowel and intense water absorption in the intestines when taken large doses. The water absorption can also contribute to indigestion and to the development of nausea.

This can be avoided if you take creatine with plenty of water or taking too large doses at a time.

How much to take creatine?

For Amateurs or ordinary people daily intake of creatine is about 2-3 grams. For those who are constantly engaged in, and whose level of consumption of creatine in muscle (creatine contains here most of all) above the minimum dose is 5 grams (in fairness it should be noted that 2-3 grams will also give its effect).

Periods downloads can be useful, especially if your body is receptive to creatine (muscle mass becomes more visible), but it is in any case not necessary.

Should you take creatine in cycles?

Sense to use cycles of creatine supplementation no. Traditional creatine cycles (1 week loading, 3 weeks maintenance, 1-2 weeks without admission) have no special effect, because the body needs much more time to be cleansed from creatine. And, since creatine has no effect on any receptors, and because of this, there is no "keratinovoj susceptibility", meaning to make the breaks in the reception is missing.

The products adopt cycles, mainly due to the fact that the body gets used to them, but creatineman additives is not the case.

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What happens if I stop taking creatine?

When Prem creatine supplementation stops, the body requires several weeks to months in order to bring the levels of creatine to the original indicators. Cleaning of the organism depends on the intensity of training (more training contributes to a more rapid normalization) and from the amount of creatine was originally stored in muscle tissue. And, although the consumption of creatine supplementation suppresses its own production of creatine (inhibits the level limiting enzyme), natural production resumed within a day or two after the cessation of supplementation. There is no evidence that after the cessation of creatine supplementation appear to periods of "recession," and the suppression of the natural synthesis of creatine may not be harmful at all (meaning some positive effects for the body, like the preservation of the enzyme SAMe for other life processes).

The body will inevitably lose fluid. Muscle will not go away – any amount of muscle that you have built up will remain inyou in case you stop taking creatine supplementation.

Does creatine baldness?

Not so long ago there were rumors that creatine improves the level of DHT — a more potent androgen, which is involved in the processes of energy production (well), and also contributes to hair loss in a certain category of men and the development of prostate cancer (bad). For those who have on the head plenty of hair, don't worry about increasing the level of dihydrotestosterone, but the people who are prone to baldness can really feel that the rate of hair loss when taking creatine supplementation increase. When speaking about baldness and its relationship with creatine supplements, it is worth noting that no clinical research on this topic was conducted. And even if the body itself is the enemy of hair follicles, creatine accumulated in them, in this situation has a protective cell function. Specific effect of creatine supplementation on men who are prone to baldness, not been studied.

It is logical to assume that creatine negatively affects the pace of baldness, but as far as a negative is unclear.

When to take creatine?

Creatine can be taken any time, it may penetrate the muscles and will be stored there until the need arises (unlike pre-workout supplements like caffeine or citrulline). Some observations (not proven) evidence in favor of the fact that taking creatine along with high-calorie and nutritious foods will bring more benefits to the body, than the creatine supplementation. Therefore, it may make sense to take creatine during a meal.

Taking creatine with a meal can also protect the sensitive stomach from the disorder.

Should you load creatine?

Loaded with creatine is not necessary (the word "boot" means the first 5-7 days of taking creatine 15-20 grams per day, followed by a period of "maintenance" with the intake of 2-5 grams per day), although there is nothing wrong with the download also no. The download will allow you to quickly gain the maximum level of creatine in the muscle, while the intake of 5 grams per day will give the same effect, only for a longer time.

In the long run to boot does not make sense, but if your stomach pull download, within the first day of taking a positive effects will reveal itself.

Not if I get fat from creatine?

Creatine is able to make you vast in the bad sense of the word, however, the water in the body will be more. This "water" weight, mostly concentrated in skeletal muscles where it is stored itselfcreatine, taking away the moisture. So visually, the muscles are more likely to feel bloated, weeks fat and saggy.

There is the likelihood of bloating and stomach cramps when taking large quantities of creatine. This can be avoided by taking moderate doses or high doses with large volume of water.

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In what form is best to take creatine?

At the moment, creatine is no "perfect form of release — for any training purposes, creatine monohydrate is just as effective as any other creatine-containing product. New products like HCl or creatine nitrate is better able to dissolve in water, but there is no evidence that they produce the best effect.

"Micronized" creatine monohydrate (in this form it is more soluble) is widely recommended because it is cheap and effective, while other forms of release are just as effective, but more expensive.

Can creatine contribute to weight loss?

Creatine has no significant effect on weight loss, therefore, right to assume that there is no connection between creatine and weight loss not at all. Studies have shown that the use of creatine without performing regular exercise does not affect the weight change.

Creatine only helps you train more effectively, and this can lead to weight loss.

How creatine affects mental abilities?

In terms of healthy eating and adequate sleep creatine performs a neuroprotective function and is useful for the brain. We should not expect any positive effects in terms of development of mental abilities. Creatine supplementation is able to mitigate the negative effect of sleep deprivation on the outcome of the training. For vegetarians creatine can serve as a means for stimulating mental activity.

This category of people, and elderly people lack of creatine in the absence in the diet of meat products. In this case, creatine can help develop memory and attentiveness.

Can I take creatine vegetarians?

Although creatine was first discovered in meat and produced his first well as meat, now it is synthesized from cheaper materials in industrial conditions.

Purchase vegan creatine is not the problem, it is always possible to call the manufacturer and confirm.

When should be taken?

Take creatine when you wish. Creatine is not a stimulant (but stimulantsshould be taken at a certain time), this is the product to saturate the body, so if the body is saturated – it's all right.

No matter whether you take creatine at night before bed, in the morning upon awakening or before a workout – just take all.

Does it have other effects?

Regular studies showing different positive effects of creatine supplementation. It helps fight depression and neurological diseases, enhances the protective properties of cell membranes, useful in diabetes and can stimulate mental processes.

For example, the lack of the body's systems produce creatine is a serious genetic disorder that often leads to mental disability.

In the end

Creatine works. It won't make you superathletes overnight, but you will reap more. Take it regularly and the creatine will make you stronger. And thus be able to help with many others, including the cell membrane, neuroprotection, etc.