Creatine is very popular sports additive. It is used by both professional athletes, and the beginning athletes for increase in muscle bulk and increase in aerobic and anaerobic endurance.
What is creatine
Creatine is the natural substance produced in the liver, kidneys and the pancreas. This substance in the small amount contains as well in meat.
The male body develops about 2 grams of creatine a day. To accelerate process of set of net muscle bulk, athletes receive creatine in addition in the form of the sports additive sold in shops of sports food.
Effect of creatine
Energy in the human body is released thanks to oxidation of molecule ATP (adenosine triphosphate). After oxidation of ATP turns into molecule ADF (adenosine diphosphate). When you lift big weight, ATP turns into ADF, and in your organism the energy is emitted. But in muscles ATP there isn't enough therefore active loading can proceed at most 10-15 seconds then creatine fills ATP reserves. At the raising of weights in the organism all the time occurs such cyclic process. The person can't train at the maximum level long time as stocks phosphate creatine too quickly come to an end. Additional intake of creatine will allow you to train much longer and more intensively. In addition, creatine will help to build up muscle bulk. On walls of muscle fibers the additional quantity of the protein is postponed at the expense of what muscles grow. Creatine increases endurance, interferes with lactification and accelerates restoration of the organism. Creatine will help you to achieve excellent results of everything for several months.
How to receive creatine
Creatine is received by courses, after each of which it is necessary to make the pause for two weeks. One course lasts 4-6 weeks. In the first week of reception the dosage makes 4-6 grams twice a day. 7 days later, the dosage decreases to 3 grams a day. It is better to receive additive next the heart, so it is quicker soaked up. If you have the diarrhea or abdominal pains, receive creatine only after the meal.
Side effects of creatine
The creatine used even in high doses (over 30 grams for once), has no negative impact on kidneys and the liver. In rare instances at athletes the appearance of the acne (pimples) is observed. It is connected with the fact that in the organism the production of testosterone increases. Creatine leads to the water delay in the organism, but only 0.5-2 liters are late, and it doesn't do to the person any harm. Some athletes receiving this additive complain of digestion foul. Most often such side effect accompanies only the first week of reception when it is necessary to use high doses of creatine.