Vigorous and hardy muscles at effective relief of muscles — all this a merit of creatine about which advantage and ways of optimum intake of this sports additive the speech will also go further.
What is creatine
To answer questions for what it is necessary that does in an organism that gives to athletes why to accept it what its main action as it works in muscles and as works at registration of relief muscles, is rather simple if to understand why creatine is emitted, though in insignificant volumes, directly in the organism.
Allocated in a liver, adrenal glands and a pancreas of amino acid — glycine, methionine and arginine — in a complex also form creatine. Besides, this substance in much bigger quantities is present at some food and also is synthesized in pure form for production of sports additives.
Creatine is appreciated by athletes ability to accumulate energy in muscle bulk and to increase her endurance. And adherents of body building respect this product for its ability to detain liquid in muscles that gives it impressive relief.
Whether you know? The additive first in the history in a sports diet was created in 1934 and consisted of the dry vegetation which is purposefully grown up on the soil fertilized by specially picked up mineral substances.
Structure and form of release
How creatine looks, it is possible to judge by icing sugar to which it is similar both on appearance, and on fine consistence. Without possessing either a smell, or characteristic taste, it sometimes nevertheless is capable to taste bitter.
It was already specified that creatine represents three amino acids connected together and most often is produced in the powdery and encapsulated look. More expensive capsules are much more practical in the use, but at its reception it is possible to add to powder also some other substances.
Principle of work
Creatine is not capable to develop energy independently. It does substance adenosine triphosphate (ATP) which, being split in tissues of muscles, gets the energy coming to an organism in the form of carbohydrates.
And this ATP accumulates in tissues of muscles just in the help of creatine which finally it is active, though indirectly promotes providing muscles with energy. Besides, having ability to accumulate liquid in muscles, creatine feigns accumulation of its weight.
Advantage and harm
These abilities of creatine result in the following positive results:
- increases force of muscles due to active accumulation in them of ATP, requirement for which during the trainings and competitions grows at athletes in hundreds of times;
- builds up the muscle bulk which at parallel high-calorific food and intensive trainings is capable to increase by 5 kg monthly;
- forms a muscular relief due to accumulation in liquid muscles;
- stimulates secretion of men's hormone of testosterone and hormone of growth of a somatotropin;
- by means of partial neutralization of lactic acid eliminates the related pain syndromes at athletes after the strengthened trainings;
- shows anti-inflammatory properties during treatment of arthritis;
- reduces danger of ischemic diseases thanks to activization of supply of bodies with oxygen.
Whether you know? The efficiency of reception of gram of sports additive is equivalent to the use of 150 grams of ordinary food.
Being the natural product developed partially and an organism, creatine is almost harmless.
Indications and contraindications
This amino-acid complex can be recommended to people:
- the doing any sport and at various levels of physical training;
- in special degree that who is engaged in powerlifting, weightlifting and bodybuilding.
There are no strict contraindications to intake of creatine. But there are cases when its reception has to be limited.
Learn more how it is correct to accept creatine.
It occurs at:
- existence of specific allergic reactions;
- emergence of asthmatic attacks;
- chronic or sharp renal diseases;
- problems with a liver;
- to sore pancreas;
- pregnancy and feeding by a breast.
Types of creatine
This product is issued in a look:
- monohydrate which is the most demanded thanks to easy and active assimilation;
- the phosphate representing cleaner, but also more expensive medicine, at the same time not possessing function of concentration of liquid in tissues of muscles because of what it is not so popular;
- malate;
- ethyl acetate;
- alpha ketoglutarate;
- trikreatina of malate;
- neotone;
- malate dicreatine.
The last 6 types are only the monohydrate variations diluted with various additives in the form of the organic acids promoting power release.
It is important! As the organism gets used to creatine over time, the drug needs to be taken only the courses lasting at most 2 months.
Rules of the choice of medicine
Not to make the wrong choice of quality sports additive, it is necessary:
- know that original creatine monohydrate is not capable to be dissolved completely in water, having at the same time snow-white color, consistence of powder at total absence of taste and a smell;
- to pay attention upon purchase to quality of packing, presence of seals, protective stickers, level of printing execution of inscriptions that will allow to avoid acquisition of a counterfeit or frankly low-quality product;
- not to give in on illusion of the fact that expensive medicines at the same time are also more effective as the substances added to such medicines lead only to rise in price of a product, but not to increase in its efficiency at all;
- to decide on the most convenient form of a product, considering that there is no basic difference between different forms, but at the same time the easiest to use capsules.
As it is correct to use
The Regulations of Admission of creatine breaking process into two parts are developed:
- During the first phase calculated for a week, monohydrate accumulates in muscle tissues. During this loading period it is recommended to athletes daily on an empty stomach in the morning, between meals and to accept in total 20 g of medicine in the evening. During training process it is necessary to make the first of 4 intake of additives not later, than for an hour before sports occupations.
- In the course of the supporting second phase the daily dose makes only 5 g and is accepted or in the morning, or just before sports occupations.
To men
Most of all this medicine is necessary for the men practicing the sports demanding use of force of explosive character, long tension and fast restoration of the spent forces.
It mainly belongs to occupations:
- weightlifting;
- bodybuilding;
- track and field athletics;
- combat sports;
- powerlifting.
To women
Women can accept creatine, of course, but it is not always necessary to do it. Medicine can be useful to the ladies who are engaged men's, strength sports, but it is not shown to other sportswomen. Creatine considerably raises the level of men's hormone of testosterone in an organism.
At the excessive saturation by organism creatine which is followed by lack of big physical activities at women hormonal failures are possible.
Combination with other products
This medicine is capable to be combined practically with all types of sports food, except for the fat-burning and hormonal means liquidating excessive fat deposits and stimulating a liquid conclusion from an organism. Very well medicine interacts with amino-acid components of VSAA.
In what products contains
The greatest number of this additive can be received together with:
- beef meat;
- cod;
- herring;
- game.
Learn about useful properties and methods of preparation of meat of such game as a wild boar, an elk, a beaver, a bear, a roe, a deer.
Besides, compound amino-acid ingredients of creatine are in:
- to germinated wheat;
- oat grains;
- dairy products;
- eggs;
- to cranberry.
It is clear, to receive as a result the required mass of creatine, the person should eat much what there is either a creatine, or its components in. It is much easier to get and use a product in finished form.
Rating of the best brands
The high demand of creatine from athletes caused the wide offer of this medicine in the world market. That it is correct to consumer to orient in this abundance, it is useful to study the rating of the best world brands.
Optimum Nutrition
The product under this brand is positioned as the cleanest at 100 percent comprehensibility. Judging by its popularity among athletes worldwide, it generally is true.
Creatine Micronized from Dymatize
This amino-acid additive after passing of all possible clinical trials is in the three the most sold in the world as has no fillers and completely consists of creatine of animal origin.
Creatine Monohydrate from Ultimate Nutrition
This product free from excess components, in the ratio the prices and qualities holds a leading position in the category. Characteristic feature of these products is reduction of particles of which it consists, by 20 times that considerably improved its solubility and comprehensibility.
MuscleTech
This medicine also differs in lack of any additives and the fine, reminding dust quality of the particles making it that considerably accelerates and improves its comprehensibility.
BioTech
Medicine under this brand does not contain any additives and has no smack that allows to mix it with any drink, without distorting its taste. Besides, the product is distinguished by the affordable price.
Important! At all safety of the synthesized creatine it is worth to remember that any substances coming to an organism from the outside are capable to do to some extent at misuse to it harm.
Creatine, being safe and rather effective remedy of filling of muscles energy and giving of impressive relief to it, becomes more and more popular and at professional athletes, and at the people who are actively engaged in physical education.