La creatine is the most effective supplement for increasing muscle , force; it is a fundamental supplement, in fact, in the communities of bodybuilding and fitness.
Research shows that the creatine helps to increase the force and lean muscle mass compared to training alone.
Let's find out in detail the effects of creatine on strength, power and muscle mass.
Index
What is creatine?
Creatine is a molecule found in skeletal muscle and helps produce the energy found in cells.
A part of this in our body comes from foods of animal origin, which we eat through our diet, while the other part is synthesized by the liver and kidneys.
Creatine and energy
Thedenosine triphosphate (ATP) it is the most basic form of energy in the cells of the body; plays a fundamental role in metabolism and in muscle function.
Il body stores enough ATP for only 10 seconds of high intensity exercise; after which the body must produce ATP again to meet the needs of the activity.
Supplements increase the reserves of phosphocreatine of the body, which is used to make new ATP during high-intensity exercise.
Benefits for muscle growth
This supplement helps improve muscle cell function in several ways:
- Cell volumization: increases the content of water in muscle cells
- IGF-1 Increase: increases this key hormone for muscle growth
- Muscle breakdown reduction: helps maintain muscles over the long term
- Major reps: this supplement makes it possible to perform more repetitions.
Why take it?
This supplement comes in different forms, but, until scientific proof to the contrary, creatine monohydrate is the most effective and also the cheapest option.
This supplement can support performance when performing high and low intensity exercises by implementing endurance, strength and power.
With the normal nutrition you get 1-2 grams of creatine per day (mainly derived from red meat and seafood), but this only provides the muscles with 70% of the saturation, so it is useful to supplement with creatine monohydrate.
How much creatine to take?
Si recommends taking 3 grams of creatine per day (for professional athletes the quantity can reach up to 5 grams); it is good do not exceed the recommended doses to avoid annoying side effects and, above all, you should always contact your doctor or nutritionist before starting the intake of this supplement.
Creatine can be taken every day: on days on, or i days of training, can be taken 40 minutes before training or immediately after the workout; on off days it can be taken for breakfast or lunch.
Effetti collaterali
Creatine causes it to increase intracellular water retention in the muscles; prolonged intake of this supplement can create water retention and weight gain.
Another side effect can occur on the gastrointestinal level, in fact creatine could cause diarrhea and stomach pains.
Have you ever taken creatine? Let us know in the comments!
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