What is creatine needed in bodybuilding?
Many novice athletes have often heard of sports nutrition called creatine. Difficult schemes of loading and taking sports supplements before workouts attract the attention of curious beginners. This article will help everyone to understand what creatine is needed for, how to take it correctly and what results can be expected from it.
To get rid of the stupid statements of uneducated people about the chemical origin and the dangers of sports nutrition for the human body, you will have to immerse yourself in biology and find out why creatine is needed. Do not interfere with novice athletes and knowledge of history.
The fact that creatine is a vital organic compound for the human body is a fact that cannot be disputed. Back in 1832, scientists Heinz and Chevrell discovered a compound that participates in the construction of muscles, which was later called creatine (in Greek, "meat").
Organic compound creatine is synthesized in small quantities in the human body of three amino acids (glycine, arginine and methionine). It can also be ingested in its pure form with food (fish and meat). The body of an adult contains approximately 100 grams of creatine, which is stored in the tissues of skeletal muscles. The energy required for muscle contraction is produced from the ATP molecule (adenosine triphosphate) to form a new ADP molecule (adenosine diphosphate). Due to the presence of creatine in the synthesis, the reaction can be reversible.
Proven creatine efficacy
The restoration of the energy balance in the muscles for their effective contraction is the main and only confirmed virtue possessed by creatine. Why is it still needed, you can learn when reading the scientific works of some research institutes. However, it is worth remembering that many of the conclusions of such studies have not been confirmed by well-known scientists in the field of physiology and biochemistry. But they were not refuted!
- Increased muscle volume. Creatine tends to retain water in muscle cells, so many athletes, in an effort to increase the amount of muscle tissue, load large amounts of creatine into their bodies.Many experiments with creatine loading confirm a short-term increase in body weight up to 5% of the nominal weight.
- Blocking lactic acid secretion. As a result of the experiments, the fact of blocking the production of lactic acid with creatine was independently confirmed by two well-known scientists Michael Prevost (USA) and Eric Hultman (Sweden). In a group of one hundred people, efficacy was achieved in 75% and 82% of cases, respectively.
If you believe the statements of manufacturers
Many manufacturers indicate on packaging that creatine protects the central nervous system from lack of oxygen. Playing the role of transport, the molecules of creatine, through the blood vessels getting into the muscles, bring with them oxygen molecules. Naturally, this is a serious argument explaining why creatine is needed in sports. In fact, with or without creatine, oxygen will still be supplied to the cells of the body, and sports nutrition has nothing to do with it.
The suppression of tumor growth and anti-cancer activity is also a myth that many vendors are trying to associate with creatine. If this were a fact, people would have long ceased to die from cancer on the planet, because creatine production is one of the cheapest among such nutrition.
Anti-inflammatory actions, reduction of arrhythmia, treatment of muscle atrophy and similar statements are a marketing ploy of unscrupulous manufacturers trying to attract the attention of potential buyers. If everything they said was true, then in all the drugstores of the world creatine would stand on a pedestal with the signature: "Manna from heaven."
If you go back to the question of why creatine is needed in bodybuilding, the answer is not long to wait. The basic property of the body to retain water in the muscles allows athletes to move from a dead center, which they hit after long and grueling workouts. All athletes are subject to a critical state of the body - growth stops because of a small load, and there is simply no power to carry out a big jerk.
Everything is quite simple: you need to load creatine tightly in just one week. Do not forget about the use of large amounts of water. The retained fluid in the muscle tissues will increase their mass and volume, allowing the athlete to take more weight and conduct a heavy workout. Further, as usual - the gap of muscle fibers is compensated by a more dense plexus, the progress of muscle growth is evident.
Exhaust the body with creatine is not recommended.After all, the internal system of the human body easily adapts to any changes. Creatine intervention will be opened very quickly, and it will be eliminated even on the approaches to the circulatory system, going irretrievably into the bladder.
Many are interested in the question of why you need a geyner and creatine, because they are sold very often mixed with each other. Ideally, such a tandem in one package clearly indicates that the mixture is designed for maximum muscle gain. Gainer in the form of carbohydrates and protein provides the body with energy and building material, while creatine is given the function of increasing the volume of muscle fibers themselves.
However, many athletes are not satisfied with such mixtures for many reasons. First, the gainer must be consumed after exercise, and creatine must be loaded before it. Secondly, there is no certainty that the manufacturer supplied one portion with the required amount of creatine, without replacing it with the unknown, by mixing it with carbohydrates.
In the media a lot of controversy on whether creatine is needed for drying.After all, in fact, the process of losing weight is based on reducing the amount of muscle tissue due to the elimination of fatty deposits. Any doctor can note that muscle relief is achieved not only by the absence of fat, but also by ordinary fluid, that is, water. But as you know, the basic property of creatine is water retention in muscle fibers.
Another contradiction, which few athletes pay attention to. According to the manufacturers of sports nutrition, creatine increases the metabolic rate, thereby allowing you to burn a large number of fat cells. In fact, creatine is able to restore the ATP molecule directly in the muscle itself. There is a dilemma: what is creatine for, if the ATP molecule can be extracted from fat reserves? And if you restore with the help of creatine ATP molecules, the fat reserves will remain intact.
There are many ways to consume creatine, but none of them is still a legally accepted standard. Indeed, as it turned out as a result of research, the organisms of different people react to the intake of creatine in the blood in different ways.Beginner athletes are recommended to use only two methods, which according to the results of research could gain more than 50% of positive results. Naturally, they will be effective for beginners with a probability of about 50% (sports manufacturers of sports nutrition started a good business by running such a lottery to the masses). Perhaps because of this, additional stories were invented, for which creatine is needed.
The weekly loading phase involves the administration of creatine 5 grams four times a day. Daily dosage involves the ingestion of 20 grams of sports nutrition. Accordingly, for 7 days should receive 140 grams. In the following days, creatine intake should be limited to five grams daily. The second scheme initially involves the use of creatine dose of no more than 5 grams daily for 2-3 months.
No progress without transport
Many beginners, studying the information on sports nutrition, forget about one feature, which has creatine. What it is for, and how to boot it is a minor task. But the very reception and delivery of creatine to the circulatory system is not specifically negotiated by anyone.The transport for this sports nutrition is insulin, for which the pancreas is responsible. In order for the release of insulin to occur during the entry of creatine, you need to use a sugar-containing product. For example, juice, compote, candy or a spoonful of sugar. During the loading of creatine, it is prohibited to take products containing caffeine. The fact is that it destroys the phosphate structure of creatine.
Whether creatine is necessary for an athlete is unequivocally difficult to say, because, unlike other sports nutrition, it has a very weak evidence base. From year to year in the media, many athletes, coaches and scientists raise the question of the effectiveness of creatine, but, not finding a serious argument, leave the question unclosed. In any case, nothing prevents the athlete to experience the effect of creatine, because its market price relative to other sports nutrition is affordable, which attracts potential buyers.