Creatine: Nutrition for Athletes

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Many novice bodybuilders and powerlifters will sooner or later come to the conclusion that it would be good to include dietary supplements in the training cycle. One of the main products is creatine monophosphate. Let's look at the principle of its action in the body.

Creatine is a nitrogen-containing compound derived from an amino acid that performs a very important feature in the body - namely energy function. During the strenuous exercise or long, grueling workouts, the energy gap of high-energy bonds of ATP molecules is used. After disconnection, sufficient amount of energy is performed and ATP becomes ADP. Further cleavage of the phosphoric acid residue is impossible under normal conditions. AMP formation is observed in extreme situations, as well as during prolonged fasting. The normal reducing of striated muscle cells is possibly due to the energy released.

Creatine is normally produced in the body but with exercise, it is not enough. Remember that this feeling occurs when you just cannot do one more pushups or push rod. This is a consequence of the lack of energy. Therefore, to increase the amount of it the creatine is applied. The use of creatine monophosphate gives an average 20% increase in power, the number of executing sets and stamina.

Creatine is produced in 2 forms: capsules and powder. Product choice is entirely up to you. The capsules are more comfortable but because of the gelatin shell they cost more expensive. Powders have to be first mixed with juice or water or milk.

You should take creatine correctly. For this purpose loading phase is designed. The first method is to take during the week by the 5g of creatine 4 times a day. Then, 5g 1 time a day for 6 weeks. Then 2-week break loses the phase. The second way is to use 3g by 1 time per month alternating with a month of rest. And the third way combined: the first loading phase alternates with a week break. Why do you need to follow just such a sequence? Since creatine is produced in the body, taking too high doses or prolonged use of breaks its biosynthesis. What do you know about The Green Door Massage in San Francisco?

Creatine has almost no side effects. There are some contraindications but they are known in advance. For example, creatine is not recommended to use for people with asthma, as an allergic reaction can develop. Creatine is contraindicated for those who suffer from the kidney and liver diseases. In rare cases, addiction phase is observed in people, which is expressed in stomach or diarrhea diseases.

Creatine will make your workouts more durable and bright! With it you will be able to set a new record without oppressing your body. The use of creatine with proteins will give excellent results in the growth of muscle mass.

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Creatine: Nutrition for Athletes

This article was published on 2014/04/25