What is creatine in sport for?

The attitude of people to sports nutrition is mixed. Someone condemns the "rolling" for the use of chemistry, not understanding why creatine, amino acids or proteins are needed. Others, on the contrary, approve and even use themselves, although bodybuilding is not their professional activity. And all because there is an opinion about the harm that is applied to the body by these additives. The terrible myths about the destroyed liver, male powerlessness and masculine women only emphasize the underdevelopment of sports culture in people.

What is the use of sports nutrition? The advice of experienced bodybuilders and professional trainers suggests that with a properly selected complex, supplements help you achieve your goals faster: lose weight, give body relief, increase muscle mass, and increase stamina and energy during training.

What is Creatine?

One of the components of sports nutrition is creatine. It is an organic acid that is self-synthesized from such amino acids as glycine, arginine and methionine. In the human body, namely in the muscles, 95% of the total creatine supply is contained. If you explain it in a generally accessible language, why creatine is needed, then its main task is to increase endurance, promote muscle building and give the body relief.

The principle of the action of creatine

During intensive training, the natural supply of creatine quickly ends. For an average person this expense is 2 grams. Accordingly, with physical exertion the body requires a much larger amount of this acid. The body is not able to synthesize the necessary volume on its own, so replenishing from the outside is an excellent alternative and an indispensable assistant for increasing muscle strength.

Who needs creatine and what for?

Generally speaking, keratin is necessary for everyone who sets goals: to increase muscle mass, improve anaerobic parameters, increase strength and endurance during training. The main indicators for taking this drug are:

• Increase in strength;
• Increased muscle and anaerobic endurance;
• Build-up of "dry" muscle mass;
• Giving the body relief.

Also, creatine promotes fat burning by increasing physical activity and prolonging the time in the gym. According to research, creatine is absolutely safe for the female body and has no contraindications. But adolescents take this drug better after the puberty period (age about 16-17 years).

Rules for the reception of creatine

There are such concepts as "download phase" and "support phase". The first phase is a fourfold administration of creatine with a total weight of 10-20 grams for 7-10 days. Then follows the second phase, during which the intake of creatine is reduced to 5-10 grams 2-3 times a day. In principle, the loading phase is not mandatory, it contributes to a more accelerated result, but without it you will see a positive dynamics of muscle growth, just later. Drink creatine with clean water or juice with a calculation of 150-200 ml. On 5 gr. Preparation. Also it is necessary to observe the correct cycle of reception: creatine is consumed 35-40 days, then alternates with a 30-day rest. It is not recommended to take the supplement more than 2 months in a row.

Safety of Creatine

So, why do we need creatine in sports, we sorted it out. Now let's talk about the second side of the coin. As mentioned, most people who have not personally experienced sports nutrition speak about its harmfulness and uselessness. To date, it is creatine that is the most studied sports supplement. It has no side effects, which was proved by scientists who used an unacceptable rate (25! Grams) of creatine in studies. The only drawback in using it at first may be a disorder and fluid retention in the body. This happens only during the loading phase, that is, within 2-5 days.

It's time to train

If you are attending classes in the hall, even if not professionally, but for yourself, consider the variants of sports nutrition complexes. Having explained the purpose of your arrival in the hall to the coach, ask for advice: where to buy sports nutrition, what exactly you need to take and how. In addition to sports supplements, consult about the daily diet and exercise complex, and water-salt balance.