Dietician
Karolina Dobrowolska-Zrałka
Creatine is one of the largest dietary supplements in the world of sport and fitness. They are used by professional athletes and amateurs who exert emphasize their performance and quickly achieve results. However, should everyone supplement it?
Creatine supplementation - what is it about?
Creatine is a combination of naturally found in vertebrate organisms, which plays an important role in muscle energy metabolism. Creatine supplementation enjoys access to the source and active people due to its ability to increase the efficiency of functions, technical power parameters and anabolic drive support.The mechanism of creatine action
Creatine is stored in muscles in the form of phosphocreatin and participates in ATP (adenosinotrifying) - energy carrier in cells. When removing residues, ATP residues are quickly exhaustable, and phosphocreatine allows them to be quickly renewed. Thanks to this, the addition of creatine can increase energy availability, which translates into greater muscle efficiency and delay delay.Benefits of creatine supplementation
Increasing muscle mass
Studies that contain creatine combined with strength exercises that lead to the main load on muscle mass. This happens thanks to the increased seduction of muscle cells and differentiation of differential synthesis.Improving power and efficiency
Creatine allows the use of advanced and final training sessions, which results in the possibility of obtaining power and power.Support for cognitive functions
Some basic studies that creatine can be included in cognitive functions, especially in conditions of oxidative stress and in the state power supply states.Creatine - how to use?
Creatine supplementation can be used in various schemes, depending on the training purpose, weight and individual character.Dosage
The highest speech for creatine supplementation is the use of so -called Charging phases, download 20 grams of creatine in the world for 5-7 days (divided into 4-5 doses). After loading the maintenance device, the standard weight of which is 3-5 grams per day. It is an effective and fast method, available for quick musical saturation of creatine. Alternatively, you can use without a load, 3-5 grams of creatine immediately. The effects are noticeable a little later, this method is equally effective in extended supplementation.Time
The question of when it is best to use creatine is a matter of many solutions. Some tests that are used immediately after training, when the body is most effective in its absorption. Other studies, however, that the time of day does not matter if creatine is taken regularly.Creatine consumption with carbohydrates
Creatine consumption with carbohydrates can affect its effectiveness. Creatine is a dietary supplement among active people, supporting physical strength and endurance. Adding carbohydrates to creatine supplementation can be absorbed by the body by raising the level of insulin, which supports the transport of creatine to muscle cells. It is worth equipping yourself with healthy energy sources, such as fruit, whole grain cereal products or energy batteries with sugar content. Regular intake of creatine with carbohydrates can be supported by building muscle mass and the benefits of sports results.Creatine and creatine
Creatine and creatinine are often confused, but these are two different substances that have separate functions in the body. Creatine is an energy compound, which supports the production of ATP (adenosineriphosphate), which is the basic source of energy for muscle activity. It is often supplemented to increase physical performance and support building muscle building. In turn, creatinine is a by -product of the decay of creatine in the muscles. It is excreted mainly by the kidneys and its level in the blood and urine can be used as an indicator of kidney function. A high level of creatinine may indicate kidney problems, which is why monitoring its level can be important for people with predispositions for kidney disease. People supplementing creatine may notice an increase in creatinine, which is a natural result of increased creatine supply in the body. However, the moderate growth of creatinine during creatine supplementation is usually mild and does not necessarily indicate kidney damage, although people with existing kidney problems should consult a doctor before starting supplementation.Creatine and alopecia
Creatine is one of the most popular supplements used by athletes and intensively training people, however, among the numerous myths about its use, there are also reports about the influence of creatine on alopecia. The research on this issue to date is few and not unambiguous. One of the main arguments suggesting the relationship between creatine supplementation and baldness is associated with increasing the level of dihydrotestosterone (DHT), a hormone playing an important role in the process of hair loss. A study on a group of rugbyists showed that creatine supplementation for three weeks was associated with an increase in DHT levels in the body. Increased DHT levels can contribute to the weakening of the hair follicles and lead to androgen alopecia, especially in genetically predisposed to this type of alopecia. However, these studies are limited and it cannot be clearly stated that creatine is a direct factor leading to baldness. Many people use creatine supplementation without noticeable side effects in the form of hair loss. If you are concerned about baldness, it is worth consulting a doctor or hair health specialist to get an individual risk assessment.What form of creatine is the best?
Choosing the right creatine depending on individual needs, possibilities and availability on various forms of this add -on. There are many different forms of creatine on the market, each of which has its consequences and advantages.Creatine apple residents
Creatine apple residents, also known as Creatine of Jabłczan, is one of the figures of creatine combined with apple acid. It is believed that this form is soluble in water, which can translate into better absorption and stomach discomfort.Properties of creatine apple citizens
- Better absorption - apple acid can support the absorption of creatine.
- Smaller stomach problems - in some people the cause of less stomach discomfort in a general case of the monohydrate.
- Support for energy production - auxiliary acids that include participation in the Krebs cycle, which can additionally help in solving ATP.
Citrate creatine
Creatine citrate to combine creatine with citric acid, also known for its good water solubility. Like Jabłczan, citrate can be better tolerated by the digestive system.Advantages of creatine citrate
- Better water solubility - makes it easily released in water.
- Smaller stomach problems - can be detected for people with a sensitive digestive system.
- Reinforced bioavailability - better solubility can translate into a greater amount of creatine absorbed by muscles.
Other forms of creatine
Creatine hydrochloride (HCL)
Creatine in the form of hydrochloride is a form considered separate and concentrated. The solution to this form is a minimum need for doses.Ethyl Ester of creatine
The ethyl ester of creatine is a transformed form in order to obtain lipophilicity, which can be protected against the penetration through the cell membranes. However, research on this form is available and its effectiveness is not confirmed.Creatine Kre-Alkalyn
Creatine Kre-Alkaline is a buffished form of creatine, which aims to ensure stability in the acidic environment (stomach) and thus only its bioavailability.Creatine - cycles, was there any supplementation?
The use of creatine in cycles means periodic intake of a supplement with breaks. For example, the cycle can last 8 weeks after interrupting. The purpose of this is to avoid long -term effects and reload the body. In turn, a constant complement consists in regularly taking creatine without interruptions, which allows for a constant level of phosphocreatine in the muscles. This is a special solution for people regularly training.Safety and side effects of creatine supplementation
Creatine is one of the best recognized dietary supplements, characterized by the highest safety profile, even using. However, like any supplement, creatine can cause effects in some people.Potential side effects
- Gastrointestinal discomfort - can be disconnected, diarrhea or nausea. They are often associated with the inadequate form of creatine or its high fees.
- Increasing body weight - resulting from muscle water retention.
- Side effects - sudden use that can cause a kidney load, especially in people who are covered by health care. Research, however, is not subject to consideration on this subject.
Safety recommendations
- Hydration - hydration is important for creatine supplementation. Creatine can increase muscle water retention, which can be a letter to dehydration of other people.
- Individual dose adjustment - supplement should be adapted to individual needs and compliance.
- Monitoring of cardiovascular functions - people with diseases that may occur before supplementation.
Creatine and alopecia
Creatine is one of the most popular supplements used by athletes and intensively training people, however, among the numerous myths about its use, there are also reports about the influence of creatine on alopecia. The research on this issue to date is few and not unambiguous. One of the main arguments suggesting the relationship between creatine supplementation and baldness is associated with increasing the level of dihydrotestosterone (DHT), a hormone playing an important role in the process of hair loss. A study on a group of rugbyists showed that creatine supplementation for three weeks was associated with an increase in DHT levels in the body. Increased DHT levels can contribute to the weakening of the hair follicles and lead to androgen alopecia, especially in genetically predisposed to this type of alopecia. However, these studies are limited and it cannot be clearly stated that creatine is a direct factor leading to baldness. Many people use creatine supplementation without noticeable side effects in the form of hair loss. If you are concerned about baldness, it is worth consulting a doctor or hair health specialist to get an individual risk assessment.Summary
Creatine supplementation can include many benefits that provide a wireless combination, improving performance, strength and providing access to muscle mass. The choice of appropriate creatine and complementary strategies should be available for individual needs and goals.Source:
"Impact of creatine supplementation on training performance and adaptation", Journal of the International Society of Sports Nutrition. "Creatine supplementation and exercise performance: practical recommendations", Sports Medicine. "Safety and effectiveness of creatine supplementation: What should we know?", Journal of American College of Nutrition.Looking for a nutritious and filling meal?
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