How to Take Creatine Properly?

creatine

Many people are extremely vain with her body, and especially about their appearance. Seek new mechanisms to leverage the search for the ideal body is a task that requires caution. Not all products offered by the market are legitimate in their operation, some are just misleading advertising and many can be harmful to health.

Creatine is colorless, crystalline and used by muscle tissue for production of a substance, fosfocriatina used in the formation of ATP (energy source able to provide only fuel, immediately, the energy needed for muscle contraction).

Benefits of creatine

Depending on how it is used (considering the time that is consumed, dosage) creatine will bring many benefits, especially to athletes and body builders.

First, we can mention that creatine acts in muscle recovery, especially in the post-workout period as it reduces the damage to the muscle cells and prevents inflammation after exercise.

When exercising, the body produces, in muscle cells, an anabolic hormone called IGF-1. This hormone is important for increasing muscle mass and creatine may be used as a way to make higher production of this hormone. Moreover, creatine also has the function to keep the muscles intact for longer, even without strengthening training. It is useful for those who do not have a set routine exercises and for those who do not flailing every day.

Our body produces a protein catabolic, responsible for limiting the growth of muscle mass, called myostatin. This protein is produced during exercise and it is not interesting for those who want to grow muscles, and that's where creatine: it is able to make lower myostatin levels in the body.

A significant discovery of creatine is its power to improve glucose tolerance, being of great help to diabetics. This is the fact that creatine increases the amount of muscle glycogen, improving glucose tolerance.

In addition to all these benefits already mentioned, we can include the power that creatine has to maintain muscle mass with the passage of age. Over the years, we tend to lose muscle since anabolic hormones go into decline. Creatine can reduce these effects as it increases the contraction of the muscle fiber and helps maintain the levels of IGF-1.

healthy brain

Another finding was the use of creatine for improving brain function. His role in the homeostasis of brain power is essential, increasing the memory capacity and accelerating the processing of information.

Another benefit of creatine is the ability to keep in balance the functions of the brain when one is tired. The choices reaction time among other performances that require a brain alert, are aided by creatine when there is sleep deprivation.

Creatine may also help prevent or relieve neurodegenerative diseases such as Alzheimer's, since it works with a good functioning of the brain functions. It also has antioxidant compounds in their formula and helps strengthen bones.

To understand how taking creatine correctly, one should take into account that for this product to the effects that proposed, it should be-: consume it at the right time, in the right dose and choose the best type of creatine available on the market. Following are clarified all these points. 

Types of creatine

In the market, creatine is available in powder form (making it more concentrated), the liquid (which makes it easier absorption) in capsules and tablets. Although there are several subtypes of creatine, some of them are: creatine monohydrate, micronized, ethyl ester and effervescent.

The creatine monohydrate is the oldest type and cheaper market. Its absorption by the body is low (only 1% of it reaches the muscles). Micronized Creatine is a version of reduced monohydrate to small pieces. Absorption, because of that, is 20 times higher than the other. Since the ethyl ester, creatine special type (its molecules are linked to esters) have better balance in the formula of creatine and becomes more soluble. Its percentage of absorption is almost 100%. Finally, the effervescent creatine comprises sodium sugar molecules and, thus, less desirable for diabetics.

How to take creatine correctly

Creatine consumer can choose from the following periods to taking this product. You can also divide the daily quantity of creatine and consume it in two periods.

The first period is prior to the training, since creatine equivalent to ATP production, essential energy to cells. More ATP equals more energy and power to the muscles, generating greater weightlifting ability.

The second period in which you can take creatine is the post-workout, when muscles are lacking in nutrients. Taking creatine with protein and carbs post-workout will cause the body to absorb all of these nutrients, in addition to making the most complete muscle regeneration process.

doses

Some people recommend taking creatine gradually, to let the body get used to the product, so that it can absorb it in the best way. The first week is recommended to take 15 to 25 grams of the product; this will saturate the muscles, leading to faster results, however, not better. If you have stomach problems such as gastritis, it is better to take smaller portions of the product.

In the second week on, one should take 5 to 10 grams per day, which will keep the muscles saturated. As seen, creatine works at any time of the day and you can take 5g spaciously during the day. People usually consume creatine one month and a half to three months.

One tip is to consume it along with a meal high in carbohydrates, or any natural drink (the most appropriate is the grape juice, which contains carbohydrates). Carbohydrates will facilitate the transport of creatine and protein to muscle.

You like creatine supplementation? Already taken creatine ever? How were the results? Comment below.