What is creatine for: the purpose and effect of the supplement

Article content:

What is this substance, how is it synthesized. Prescribing the supplement to whom it will benefit. What effect can be obtained.

Many professional and novice athletes have heard of such an additive as creatine. But if everything is clear with the appointment of amino acids and carbohydrates, then it is not always with the possibilities and benefits of creatine. Below we will try to dispel all the controversial points regarding this issue.

What is the essence of creatine?

Creatine is a natural and absolutely natural substance that is found in the muscles of living beings (animals, people). Without it, normal processes of muscle movement, energy exchange and existence in principle are impossible.

The synthesis of creatine is carried out using three amino acids - methionine, arginine and glycine. A group of enzymes, which are localized in various organs of the body, for example, in the kidneys, pancreas, and liver, are also involved in the work.

The amount of creatine that is produced in the body is often enough for the average person. As for representatives of power sports, here the need for this substance is higher. This is why athletes often decide to take supplemental creatine (in the form of sports nutrition).

Purpose

Athletes often do not understand why creatine is needed, because you can saturate the diet with proteins, add carbohydrates to it and add calories. Indeed, replenishing the body with building elements (amino acids) and energy (carbohydrates) gives a certain result. The task of creatine is to speed it up. This substance helps to increase athletic performance, increase muscle mass, add volumes of energy.

Creatine is the main participant in the resynthesis of the energy reserves of our body. The higher the volume of this substance in the muscles, the greater the rate of ATP. A full-fledged intake of creatine can increase the overall level of endurance, add strength, and increase muscle mass. It has already been proven that after one intake of the supplement, you can get up to 20-25% strength gains.

Athletes who take creatine note more effective water retention in muscle tissues. As a result, the volume of each individual cell increases, and with it the overall relief of the body. The price of creatine is usually low, but the result is 100% justified.

How it works?

Scientists have been able to prove that the ability of the body to release large amounts of energy in short time periods is of key importance in achieving results. The main source of energy necessary for the normal functioning of muscle fibers is the ATP molecule. The activity of an athlete largely depends on the volume of this molecule.

As soon as ATP releases energy to feed muscle fibers, the phosphate group is detached. The next step is to create a new ADP molecule. The peculiarity of this reaction is the reversibility provided by phosphocreatine. As for creatine, after entering our bloodstream, it combines with phosphate and forms the above-mentioned phosphocreatine. As a result, the muscles receive sufficient amounts of energy.

What effect can be obtained?

Considering the question of what creatine is for, pay attention to the positive properties of this substance. There are several of them:

• acceleration of metabolic processes. Creatine is a substance that is invariably involved in metabolism. Active consumption of the supplement contributes to a decrease in the total mass due to the burning of the fat layer. After a few days of taking it, you can observe an increase in muscle volume, achieved primarily due to the retention of fluid in the muscles. In the future, the effect will depend on the activity of training, the intensity of cardio exercises and the characteristics of the body;
• increase in strength indicators. For several weeks of taking, you can notice that strength is added in the body, working weights increase, the number of approaches and repetitions increases. This effect will constantly accumulate, which will invariably lead to an increase in muscle mass;
• increase in endurance. Creatine is a reliable assistant not only in the matter of increasing strength and increasing muscle mass. It makes the body more resilient to stress. That is why the supplement is popular not only among bodybuilders and weightlifters, but also among martial arts representatives;
• improving the quantity and quality of muscles. Taking a supplement is an opportunity not only to increase muscle volume, but also to build an ideal relief in its structure. Significant amounts of creatine in muscle cells contribute to water retention in the muscles. As a result, the muscles take on a rounded shape, look fuller and pumped up.

Who needs creatine?

Due to its qualities and effectiveness, creatine can be useful for:

• professional athletes. Taking the supplement allows you to improve strength performance and overall results in a short time. For example, the ability of creatine to improve performance in cycling, running (short and long distances) and other areas has already been proven. In addition, creatine will be especially effective during exercise, when intense exercise alternates with pauses;
• for gaining muscle mass. Studies conducted on creatine and its effect on the body of athletes prove the effectiveness of the substance in matters of gaining muscle mass. Thus, the addition of creatine to the diet allows you to achieve a weight gain of 2-3 kilograms after the first cycle of administration. The result is achieved not only due to the accumulation of fluid in the muscles, but also due to an increase in the performance of the muscles;
• for vegetarians. This substance is an indispensable assistant for people who do not eat meat at all. If you do not organize an additional intake of creatine, then this is fraught not only with a lack of sports results, but also with health problems;
• for weight loss. It turns out that creatine is a reliable partner in the matter of reducing excess weight. This can be achieved by replacing fat with "dry" muscles. Studies have shown that the supplement activates metabolic processes and helps to get rid of excess accumulations.

Conclusion

Creatine is a naturally occurring metabolite. It is effective, reliable and safe for the body (even at high dosages). The main thing is to avoid long-term use of the supplement. The intake of creatine should be carried out in small cycles, which allows for a faster increase in strength and muscle.