Why take creatine
Creatine is a chemical that is found in the body, mainly in the muscles and in the brain. It is also present in red meats and seafood. And, in addition, it can be manufactured in the laboratory.
It is commonly used to improve exercise performance and increase muscle mass in athletes and adults. Therefore, it is often taken as a dietary supplement and achieve greater muscle strength and better sports performance.
In the USA In the US, most sports nutrition supplements, which account for a total of $ 2.7 million in annual sales, contain creatine. Its use is allowed by the International Olympic Committee and professional sports
Benefits of creatine
1. Increases muscle: increases the water content of muscle cells, helping to enlarge muscle mass.
2. Encourages performance: creatine supplements appear to improve the overall quality of training, leading to an increase of 5 to 15% in strength and athletic performance. It seems to favor the performance of rowing athletes, high jump and soccer, although its effect on the sprint may vary.
3. It promotes mobility: some people have a disorder that prevents their body from producing creatine, which can lead to a decrease in mental function, seizures, autism and movement problems. Taking supplements can raise creatine levels in the brain, improve mobility and reduce seizures.
4. Develop strength: a study published in the National Library of Medicine of the USA concluded that the use of creatine during eight weeks of progressive resistance training can increase the strength and without reducing the markers of muscle damage.
5. Increase body weight: many people who ingest creatine can gain weight. This is because this substance causes the muscles to retain water, not because it forms muscle or fat.
How to take monohydrated creatine
Many different dosing regimens have been used to gain muscle strength, however, most use a "loading dose" in the short term followed by a long-term maintenance dose.
The most common shots are usually about 20 grams daily for 5-7 days. And then, maintenance doses that oscillate 3-5 grams daily. Taking high servings of creatine may increase the chance of kidney damage. In addition, they recommend drinking plenty of water before, during and after training to avoid the risk of dehydration.
Some experts argue that taking creatine after training may be a better option than doing it before. However, the differences shown in several practices are small. And the important thing is the accumulation of creatine in the body, not so much the time.
Monohydrated creatine
Creatine monohydrate is the easiest way to find creatine as an individual ingredient. It is available in numerous vendors and Internet stores.
In addition, it is cheaper than other forms that are marketed. You can buy 1 kg of creatine monohydrate for € 17. In this way, if a standard dose of 3 to 5 grams per day is taken, this amount can last from 200 to 330 days.
Different medical authorities consider that a daily intake of 3 g of creatine monohydrate in a person does not pose any health or safety problems, as long as we speak of healthy adults (excluding pregnant and lactating women).
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