The presence of creatine in the human body was discovered in the middle of the 19th century, but this substance was used as a dietary supplement only in 1992. To replenish energy reserves, organic compounds are required, and one of them is precisely creatine. What is it for? This is what we have to find out today.
Creatine - Muscle Fuel
Before we figure out what creatine is for, we need to figure out what kind of organic compound it is and what effect it has on the body. As already mentioned, the presence of creatine in the human body was detected as early as 1832 by the French chemist Chevreul.
If we talk about this substance as a chemical compound, then creatine is a carboxylic acid contained in muscle tissue and cells of the nervous system. A healthy person's body synthesizes about 140 g of this substance daily. This amount of creatine is enough for the full functioning of our body.
Creatine in its natural form is produced by the liver, pancreas and kidneys, and then with the blood is spread to all tissues. It is necessary for our body to increase endurance and replenish energy reserves as a result of active physical exertion. That is why it is taken as a dietary supplement by many athletes, especially weightlifters and bodybuilders. Scientists have proven that creatine contributes to an increase in intensity during exercise by an average of 25%.
As practice shows, the systematic intake of creatine contributes to the rapid set of muscle mass, but only its dry part, as well as the recovery of strength after exhausting physical exertion.
Today creatine is produced in various pharmacological forms, such as:
You can purchase this dietary supplement at any specialized sports nutrition store or at the pharmacy. In addition to the pharmacological form, creatine differs in the type of compounds. Most often, athletes use the following types of creatine compounds:
- ether creatine;
- monohydrate, etc.
- The whole truth about creatine
Studies have shown that the systematic and balanced intake of creatine in the form of an active biological additive has an undeniable benefit. The answer to the question of why creatine is needed lies in its properties. It has been repeatedly stated that creatine compounds are contained in almost every cell of the nervous and muscular tissue.
Many people are skeptical of taking such substances and believe that this kind of supplement is required only for athletes. Indeed, if you talk about why creatine is needed in sports, then every person will understand its indisputable beneficial effect on increasing endurance and accelerating the growth of muscle tissue. Just imagine that in one month of admission and active physical activity a dry part of the muscle tissue can grow by 2-5 kg!
In addition, creatine has a number of other useful properties, in particular:
- eliminates lactic acid;
- restores muscle tissue;
- stops the processes of muscle breakdown;
- accelerates the formation of the relief structure of muscle tissue with a clear visibility of the venous vessels;
- protects the organs of the cardiovascular system;
- normalizes cholesterol concentration;
- provides full functioning of the articular tissue;
- accelerates the recovery of the body after exhausting loads;
- treats inflammatory processes occurring in the muscle and joint tissues;
- normalizes blood composition;
- restores psycho-emotional balance.
In medical practice, specialized specialists often prescribe creatine to patients in order to restore the body after surgery on the heart, as well as to prevent the development of oncological processes. Due to its component composition, creatine has a beneficial effect not only on the heart muscle, but also on the blood vessels. That is why it is often recommended to take people suffering from diseases of the cardiovascular system.
People engaged in professional or amateur sports, take creatine to accelerate metabolic processes, as well as to increase the dry part of the muscle mass. If a person involved in sports, will actively use creatine, of course, in a balanced amount, then his body under the influence of physical exertion will produce a number of hormones, in particular, testosterone, insulin and somatropin.
Scientific studies show that creatine is completely harmless to the human body. Even an active increase in muscle mass will not have a negative impact on internal organs.
Creatine intake regimen: we increase muscles correctly
As already mentioned, creatine is considered completely harmless and safe for the human body food active supplement. However, in some cases, people taking creatine, there was a violation of the digestive process, which was accompanied by pain in the epigastric region. This is primarily due to improper dosage and non-compliance with the creatine regimen. To get the maximum benefit, you need to know how much creatine you need to use per day.
To date, there are two generally accepted regimens of keratin compounds. Let's look at each of them in more detail. The first keratin system involves compulsory physical activity. During the first 5-7 days, creatine is taken by 1 tsp. four to five times a day. Observing such a regimen of taking a biologically active substance, you will notice a tremendous result and an extraordinary burst of energy at the first training session.
The second scheme in the sports world is considered standard. It is used by most athletes. It is recommended to take 2-5 g of creatine substance daily, while simultaneously playing a sport. With this approach, that is, without prior accumulation of creatine in the body, you will get a palm in a month.
In order for creatine to work properly and exert extremely favorable effects on the body, the first intake of the substance must be carried out in the morning. Then distribute it immediately before and immediately after the power load. Follow the last reception for 3 hours before night sleep.
Despite the fact that creatine is absolutely safe, after passing one course, you must take a break of 21 days.
but on the other hand
Many of us are interested in a completely legitimate question: can creatine harm? Studies show that there are no side effects and contraindications to the use of such an active biological additive. However, an unbalanced creatine intake or overdose can trigger the following ailments:
- digestive disorders;
- convulsive manifestations;
Experts believe that creatine can be taken by people of different age categories, as well as those who suffer from diabetes and allergies. If you remember, we have already said that taking a creatine supplement promotes the production of insulin, and accordingly, such a substance will only alleviate the condition of a person suffering from diabetes.
As for people suffering from various forms of pollinosis, they are also allowed to take creatine. No contraindications or negative effects as a result of clinical studies have been identified.
But pregnant women should refrain from taking creatine supplements. This is due to the fact that in the period of gestation of the fetus, the kidneys and so are subjected to enormous stress, and an excess of creatine can adversely affect their work. Speaking generally, pregnant women do not need creatine at all, since physical exertion in this period is absolutely contraindicated.
Now you know almost everything about creatine. If you want to become the owner of beautiful and chiseled muscles, then take creatine with body and body benefits, but just remember to enlist the support of a specialized doctor. Be healthy!