What is creatine? What is creatine needed in bodybuilding? First things first. This is a substance that is a nitrogen-containing carboxylic acid, which plays a key role in the energy exchange of muscles and nerve cells. And that is why in bodybuilding this substance has become widespread in the form of a dietary supplement, without which not a single determined athlete can do.
Creatine in bodybuilding became widespread in the distant 80s, when it became clear that taking this substance not only leads to an increase in weight, but also increases the strength indicators of muscle tissue and, as a result, generally positive effect on the performance and health of athletes.
Sports nutrition: creatine supplementation
As we have said, creatine is a natural substance that is present in the muscles of both people and animals. It is necessary for us to perform movements and energy metabolism, but why should it be taken additionally? The fact is that the body contains approximately 100 to 150 grams of this substance, which is used as an energy source for muscle tissue, and its daily consumption is approximately 2 grams. However, with increasing loads, consumption also increases and, despite the fact that the body is able to synthesize it itself, under severe loads this becomes insufficient. And here additives come to the rescue.
- Increase strength;
- Positive effect on weight gain;
- Improved muscle relief;
- Lowering cholesterol;
- Protection of the body with a lack of oxygen.
Creatine in bodybuilding: how to take it so that there is benefit?
We recommend taking it for strength and intensive training, if your goal is to increase muscle mass. Taking creatine for weight loss can be quite a useless exercise.
Reception should be only on the day of training. Please note that some advise him to take every day, including rest days, but we believe that this is unreasonable - you do not harm yourself, but it will be quite useless. Take creatine is better for an hour or two before the start of training, as well as immediately after. For best results, the course of treatment should be two months, after which you need to take a two-week break, but this is an optional condition - you will not harm yourself if you miss a pause in the intake, because it is a fairly harmless additive.