By combining regular exercise, a balanced diet, and adequate rest, you can build a superior athletic body. Creatine monohydrate can help increase performance and improve the quality of your exercise.
Composition and properties of creatine
Creatine is a nitrogen-containing compound. It contains the amino acids arginine, glycine and methionine, which are produced by the kidneys, liver and pancreas. Creatine is involved in energy metabolism in muscle and nerve fibers. Large amounts of creatine contain red meat, eggs, fish.
There are more than 20 types of this product on the sports nutrition market. The most optimal and beneficial form is creatine monohydrate. The supplement is highly digestible: most of it enters the muscles unchanged. Monohydrate is more slowly converted to creatinine, which prolongs its duration of action.
High-quality creatine monohydrate is produced by the American company Biotech. For over 20 years, the brand has been providing specialized sports nutrition for bodybuilders and athletes.
The supplement is absolutely safe. It is used by men and women who want to increase muscle volume and gain weight without adipose tissue. Thanks to the stimulation of anabolic processes, it is possible to gain muscle mass up to 3-5 kg.
Useful properties of creatine monohydrate:
- serves as a reliable source of energy along with glycogen and ATP;
- increases performance and overall stamina by up to 15%;
- increases the effectiveness of strength training;
- helps to concentrate when performing complex combinations;
- reduces muscle fatigue; accelerates recovery between sessions;
- activates the synthesis of testosterone, which has a positive effect on the development of muscles.
Monohydrate retains water in tissues. This improves heat exchange and ensures the transport of the required amount of nutrients to the muscles. With an increase in the amount of water in muscle tissues, their volume increases, which is important during the competition period.
Contraindications to admission – a tendency to allergies, acute liver failure, chronic diseases of the respiratory system, especially asthma. The product is not recommended to be combined with strong drugs and alcohol. Talk to your doctor before use.
How to take creatine monohydrate
Creatine supplements are available in capsules, liquid and powder form. There are 2 reception schemes: abrupt and gradual loading.
For a sharp load, the first 5-7 days, take 5 g of the product 3-5 times a day. Single dosage – 1 capsule, 1 tsp. powder or liquid solution. At the same time, there is a rapid increase in the level of creatine in muscle cells. For the next 2-3 weeks, take 3-6 g per day. After a month’s break, the course can be resumed. Gradual loading involves taking 3-6 g per day for the entire course lasting up to 3-4 weeks.
Take the first intake in the morning on an empty stomach, the rest 30 minutes before meals. The optimal time for a one-time dose is after training. Dissolve creatine powder in 200 ml of water without gas or grape juice. For best results, combine creatine with a protein shake, gainer, or sports drink. The effect of taking it becomes obvious after 2 weeks.
Exceeding the permissible daily dosage or taking the supplement continuously for long periods of time can harm the body. Possible side effects are gastrointestinal upset, intoxication, increased fragility of bones, impaired renal function. With regular use in a maintenance dose of 3-6 g per day, the risk of complications is minimal.
Сreatine monohydrate helps to quickly increase muscle mass, relieves fatigue, increases body endurance, makes workouts of higher quality and more productive. This natural supplement is harmless and is recommended for professionals and amateurs