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Creatine: What is it and how it works

by | May 6, 2021 | Fit Nutrition | 0 comments

In this article, in simple language, we will understand what CREATINE is, what it is needed for, and how to take it correctly. And how to get the MAXIMUM increase in MUSCLE MASS and STRENGTH from using it!

What is Creatine?

Let’s start with what it is in general.

Simply put, Creatine is a source of energy for our muscles.

And to understand why it is important as a supplement, we need to know that all fuel sources, i.e.,

Carbohydratesfats, and proteins are converted through chemical reactions into a molecule with the abbreviated name “ATP,” which our body uses as energy sources. 

What is Creatine used for?

It gives us the ability to do more repetitions in the approach. It increases strength because it accelerates the resynthesis of ATP, that is, energy, in our body. And thanks to the fact that is working capacity increases during training, muscle growth occurs faster.

When you exercise with iron, your body releases a large amount of energy in a short period. And when your muscles are under stress, they need hundreds of times more ATP than they do now, just watching this video.

How Creatine works

To understand a little more deeply how it works, imagine a situation when you make a bench press approach.

You will only have enough ATP for one heavy repetition. And everything.

Then the question arises – how do we do the second, third repetition, and so on.

In simple terms, your body resynthesizes energy through chemical processes. And for this to be possible, you need creatine phosphate.

But here, you can say, ” Okay, how was my energy replenished if I had never taken creatine before and was working out calmly?»

Where does it come from in our body?

Answer: our body can independently synthesize it from the amino acids that are part of the protein. That is, you are already replenishing your creatine reserves when you eat fish and meat. But to get the amount of Creatine in one teaspoon – you need to eat 1 kilogram of beef!

It will not only be difficult to eat regularly, but it will also not be able to digest properly. Therefore, it is logical to use an additive. In short, it has many varieties, but the most proven and studied of them is creatine monohydrate. That’s what I recommend using.

How to take Creatine?

There are two most effective options for taking Creatine.

The first option is linear.

It is when you take it every day for 5 grams for two months. After about 10 days, your system will gradually fill up with the right amount of Creatine.

The second option is loading.

In this case, you use 20 grams of Creatine for 5 consecutive days.

20 grams should be divided into 4 servings of 5 grams and drink throughout the day. 

As a result, you quickly increase the amount of Creatine in your cells. 

And after that, you switch to a normal regimen and take it 5 grams a day for 6 weeks.

Both of these options will work, but I would recommend the option with loading because this way, you will feel the work of the substance faster.

Another best supplement to add

The intake of it even more effective; it is good to take it together with sweets. Because in this case, insulin will be actively produced.

And insulin is the transport system for Creatine, so drinking it, along with a sweet drink, will only be a plus.

Best time to take Creatine

Another point: WHEN it is better to take Creatine, a large study was conducted. 

the result was this:

  • taking Creatine after a workout is more effective than taking it before a workout. So this is also useful to use.

The negative side

In this article, a lot of good things about Creatine. And now, for the sake of objectivity, I would like to say two things that manufacturers do not want to say.

The first: is that may not work for you. It is because some people have a high level of natural Creatine. Without delving into the biochemistry of fiber, there may be few receptive additives. As a result of taking it, you can feel a slight increase in performance, and that’s all. The easiest way to understand if it will work for you or not is to try it.

The second: is that a rollback will follow the weight gain from Creatine. The fact is that Creatine has such a feature. It retains water in the body, and part of the weight gain is due to this. Accordingly, when you stop taking it, the water gradually goes away. Roughly speaking, you can gain 3 kilograms during its reception.

The only one will remain with you in a month, which, in general, is also very good. Just keep in mind that the figure on the scale will grow from increasing the muscles and filling with water. Well, remember that Creatine is only a small plus in the overall progress. And it will not be able to replace a balanced diet and a well-designed training plan.

But when you are already doing everything right, Creatine will increase the effectiveness of your workouts.

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