Rating of the best producers of creatine

One of the most popular additives in modern sports food is creatine — the substance discovered in the middle of the 19th century by Frenchman Shevryol by allocation from skeletal muscles. Later scientific research of other scientists gave valuable information on useful properties of this substance and its advantages to athletes, and in 1993 the method of kreatinovy loading was developed. In more detail we will talk about creatine and its use and also modern producers in article.

What is creatine

Creatine — the nitrogen-containing carbonic acid produced by a human body independently. It is synthesized in a pancreas, kidneys and a liver. Cells of muscle tissue and nervous fibers also support her.

Acid consists of 3 amino acids participating in power exchange:

• methionine;
• arginine;
• glycine.

Natural production of acid happens during long rest, a dream, however in rather small amount that approximately makes 2–3 grams. This quantity is necessary for full life support of the person.

Learn more about useful and harmful properties of creatine.

Getting into the blood circulatory system, creatine reaches cages of which muscle tissues consist, and is transformed to substance — creatine phosphate. The main reserves of creatine are in muscles, up to 95%, and the rest is concentrated in a brain, heart and male genitals.

It is possible to fill up substance reserves, using the products containing it. Most of all its concentration in meat, especially red.

For example, in 100 g:

• beef, pork — 0.5 g;
• salmon — 0.45 g;
• tuna — 0.4 g;
• crashes — 0.3 g;
• herring — up to 1 g.

However, if to speak about athletes, then they need not less than 5 g of creatine daily for recuperation after big physical activities and formation of muscle bulk. Therefore many of them use dietary supplements with the described substance.

We recommend to esteem about rules of the use of creatine for girls.

As a rule, sports food is issued in shape:

• powder which before the use is dissolved in water;
• sparkling tablets;
• chewable tablets;
• liquids — however recently it is seldom used as has unstable efficiency;
• chocolate or protein bars with creatine content.

Video: about creatine there Are several types in which creatine is presented at the market of sports food, however it will be stated in more detail further.

It should be noted that the most popular of them — monohydrate which is produced in shape:

• powder which time of absorption exceeds this indicator at the encapsulated option;
• liquid in which concentration of the main substance is less, than in powder option;
• capsules which are the most demanded option of intake of useful amino acid.

Whether you know? If you adhere to a bezuglevodny diet at which it is forbidden to use glucose, it is possible to use such drinks as dietary Coca-cola or Pepsi which part citric acid and sweeteners are — they will provide fast and effective delivery of creatine.

Advantage

Creatine is required for:

• normal functioning of muscles to provide their reduction;
• power exchange processes in skeletal muscles;
• decrease in extent of the acidulation of muscles resulting from high-intensity trainings and a congestion of products of metabolism in fabrics of muscle fibers. It promotes reduction of fatigue and acceleration of process of restoration;
• creations of the optimal conditions necessary for accumulation of a glycogen that allows to increase the volume of muscles;
• stimulations of processes of chemical reactions as a result of which there is a high-quality digestion of protein that is the key to its successful use in complexes of sports food for growth of muscle bulk;
• improvements of power qualities;
• deduction of molecules of water in fabrics, and at the expense of they are increases in volumes of muscles;
• oppressions of inflammatory processes;
• decrease in content of cholesterol in plasma;
• protective influence on the central nervous system at coronary heart disease;
• recovery of muscles which atrophied and also for restructuring of neuromuscular frustration.

Important! It is impossible to limit the use of liquid against the background of intake of creatine, to use diuretic medicines for prevention of a delay of liquid — it can become the cause of dehydration of an organism.

Use of sports food with creatine is popular with those who are engaged:

• physical activities with burdening — power trainings with high intensity;
• physical activities where explosive energy, for example, sprint is necessary.

Video: effect of creatine on a human body

Harm and contraindications

Additional intake of synthetic amino acid, naturally, can cause some discomfort — at violation of a dosage, rules of its reception, individual intolerance or other.

It will be useful for you to learn whether it is possible to accept creatine along with BCAA.

It can be expressed in a look:

• abdominal distension;
• organism dehydration. It is necessary to remember need to drink a lot of water, about 3 l and more in day as substance detains water molecules in muscle fibers;
• pain in a stomach, nausea, diarrheas, in a complex called a gastrointestinal distress. It can be caused to be dissolved by contents in a stomach of a large number of kristallik of acid which have feature slowly if not quality products;
• muscular spasms and spasms — in rare instances.

Amino acid is contraindicated at:

• presence of asthma;
• tendencies to allergic reactions;
• diseases of kidneys and liver;
• pregnancy and feeding by a breast.

Intake of creatine together with caffeine - the containing drinks and alcohol is not recommended.

Types of creatine

Natural form of existence of creatine is monohydrate — a molecule of creatine and a molecule of water. In such look substance was in detail studied, and the most part of information on advantage and shortcomings of this amino acid is based on a research of this form.

However the main lack of monohydrate as it was already told, the bad solubility is. Trying to improve this characteristic, scientists open everything the new types and combinations of creatine with other components increasing its efficiency.

In the market of sports food there are such types of substance with the transport system — the additional components providing its assimilation and delivery to muscle tissues:

• creatine a hydrochloride — quickly is soaked up, required receptions of smaller volumes, has no side effects;
• malate — creatine + apple acid, we will well dissolve, gives more energy;
• angidrous — pure amino acid without water molecule;
• citrate — creatine + citric acid;
• phosphate — amino acid with phosphate molecules which neutralize lactic acid in muscles;
• tartrate — creatine + wine acid, is used in production of solid forms of production of medicine, long keeps the characteristics;
• titrat — has ability to keep the properties in solution longer time, without giving in to influence of gastric juice, it is similar to a form of production of monohydrate in the form of sparkling tablets;
• magnesian — aminoxylot in a combination with magnesium which promotes the best digestion of the main substance;
• creatine-glutamine-taurine — compound of amino acids with glutamine and taurine;
• HMB creatine — a substance combination with molecules beta hydroxy - beta methylbutyrate and a leucine that is the most instant form;
• Esther — complex ethyl of air a hydrochloride;
• kre-alkaline — creatine + alkali which neutralizes Wednesday and allows the main substance to be acquired well in an organism;
• nitrate — creatine + salt of nitrogenous acid which promotes high-quality delivery of amino acid to muscles;
• interfaced — the newest form of release which is very concentrated product and is used in a dosage no more than 0.25 teaspoons. Its advantages is the bioavailability and a slow consumption of substance in the absence of side effects.

Video: about types of creatine the Modern scientists are engaged in further studying substance, its features and possible connections with other chemical elements that expands the range of the dietary supplements and medicines containing this amino acid in the market of food for athletes.

Important! Unlike monohydrate, creatine citrate and malate have no so expressed side effects and are well soluble that does not lead to problems with digestive tract.

How to choose the best creatine?

Choosing the described amino acid, it is worth paying attention to the size of particles. It is better to stop the choice on crushed as they will be able more effectively both quickly to come to an organism and not to do harm to digestive tract.

The further choice of medicines of sports food or nutritional supplements with creatine depends on the individual aims which are pursued by the athlete.

So, some types described in article above are capable to be acquired and help quicker a set of muscle bulk, others are distributed in an organism longer, but have more long-term effect. Digestion of creatine in many respects depends on chemical compounds with other elements. Substance can be a part:

• nutritional supplements;
• geyner;
• protein additives.

Molecules of creatine need the good conductor for assimilation as which best of all act:

• carbohydrates;
• sugar or glucose.

Having decided on a form of release and a type of sports food, it is necessary to pay attention on:

• producer. It is important to learn in what country the product, the name of the company, responses and their reputation among skilled consumers was created;
• date of production. The overdue products can be hazardous to health;
• information leaf where the structure, a dosage, a way of storage and, of course, a way of reception will be specified.

As it is correct to use

First of all It is necessary to tell that the daily dosage of intake of substance does not depend on age and a sports experience of the athlete. There is an average norm which is recommended to be accepted to the people playing sports and persons interested to build up muscle bulk, and it is 3–5 g of monohydrate daily. Administration of drugs happens according to its form of release, but the most popular is powder which is parted in warm and sweet liquid, water, juice, tea without caffeine.

Important! Creatine monohydrate should be accepted in a freshly cooked look, without dissolving it in advance.

Substance is capable to collect in an organism, but in order that it effectively worked, initially it is necessary to receive a good stock, and then to systematically support him.

It follows from this that administration of drugs can be carried out:

1. In the loading way: reception up to 6 doses on 4–5 g daily within 4–9 days, and further to continue maintenance of a stock, reducing a dosage at the rate of 0.03 g/kg of weight a day. For example, with an average weight of 70 kg loading — 20 g of amino acid, and during the supporting period the dose decreases by 2 g daily.
2. In the supporting way: regular reception on 3–6 g of amino acid daily within a month that will allow to fill as much as possible a substance reserve in an organism.

It is necessary to tell that time of day does not influence digestion of substance — it can be accepted irrespective of time of holding a training, it is necessary to observe regularity of reception only. It is also necessary to mention that many consider creatine purely men's nutritional supplement that is not the truth. The considered amino acid can be used by women in the same dosages, however the effect of its application will be less noticeable, than on a male body. Scientists explain this fact differently, inclining that the total area of muscles in a female body is less.

Read in more detail how it is correct to accept sports food.

TOP-10 the best firms

Considering quality, efficiency and cost of medicines, specialists in sports food make the rating of the most successful and popular options at which there are producers stated below.

ProMera Sports CON-CRET

It is the creatine hydrochloride which won the popularity thanks to a possibility of reception without additional carbohydrates. Medicine does not promote a set of body weight, but helps to gather muscular.

Reception is made by a microdosage, depending on intensity of training process and body weight of the athlete. Allowed both men, and women. The use does not depend on acceptance of food. Advantage:

• accelerates growth and recovery of muscles;
• enhances endurance.

Release form: capsules, powder with pleasant aroma and taste.

Study the rating of the best producers of sports food.

Beast Sports Nutrition Creature Powder

Feature of medicine — existence of 4 different types of creatine which provide:

• growth of muscles;
• inflow of force;
• fast restoration;
• energy charge.

It is used at intensive physical activities, the portion contains 3 g of the operating component.

BPI Sports Best Creatine

This complex contains 6 types of creatine for increase in power of growth of muscle bulk.

Advantage:

• promotes growth of muscles for a short period;
• gives a powerful power charge during the training;
• increases working capacity thanks to the accelerated glucose metabolism;
• restores the dissipated energy.

Medicine does not contain some sugar, without loss there passes digestive tract and is well acquired.

Optimum Nutrition Micronized Creatine Powder

Product of high price category which differs in good comprehensibility and a fast set of muscle bulk. It is powder monohydrate which can successfully be used by men and women.

Has the smallest structure thanks to what it is well acquired and quickly reaches muscle tissues.

MuscleTech Platinum of 100% Creatine

Monohydrate in the form of powder which is perfectly dissolved in water however has a little unpleasant taste. It is possible to correct a situation at its cultivation in sweet drink, for example, in juice. Is issued in the micronized form.

Advantage:

• promotes recuperation as soon as possible;
• improves sporting achievements;
• increases endurance;
• fast gain of fast muscle bulk.

RSP Nutrition CreAde

The complex containing 5 types of creatine. Differs in good comprehensibility, but low efficiency of application.

It is used for:

• improvements of sports results;
• good growth of muscles;
• providing normal metabolism and combustion of fat;
• increases in endurance.

MuscleTech Creactor

The stimulator used at a pretraining stage.

Advantage:

• increases endurance;
• provides growth of muscle tissue;
• eliminates fatigue;
• restores after the trainings;
• increases motivation.

Foundation Series Micronized Creatine

Monohydrate which is an optimum product, considering the price of medicine of sports food.

Has such characteristics:

• preservation and recovery of power balance after training process;
• increase in muscle bulk.

Whether you know? At cancellation of intake of creatine the athlete can note loss of several kilograms. However you should not worry that changes will concern dry muscle bulk: their reason — loss of water which, as we know, is delayed in muscle tissues under the influence of this amino acid.

However is not so effective product as previous.

MusclePharm Creatine

Complex which part 5 types of creatine are.

Advantage:

• high speed of recuperation;
• provides good endurance;
• excellent digestion of active ingredient;
• increase in muscle bulk;
• energy charge.

Universal Nutrition Creatine

The monohydrate presented in the micronized release form.

Advantage:

• promotes good power exchange in muscle tissues;
• neutralizes lactic acid which destroys protein;
• increases force and endurance;
• starts growth of muscles during training process.

The amino acid described in our article helps to provide good result of trainings, increasing energy and efficiency of athletes, their force and endurance, but its main advantage is rapid growth of muscle bulk thanks to what it also found the popularity in the modern world of sports food.