Creatine consumption during bodybuilding sessions is known to help optimize intense and repeated efforts.
Creatine is an amino acid included among the constituents of muscles and brain. It can be provided by foods such as meat, fish or poultry. Creatine is therefore a protein that holds a big role in muscle energy, whether it is during muscle contractions or recovery time. There are several types of creatine such as monohydrate, nitrate, HCL or kre alkalyn. If you are starting out, you’d rather choose creatine monohydrate, preferably the one which holds the “creapure” label for you to have the best results. This type of creatine helps you develop strength and endurance during the exercise you do to increase your muscle mass. Combined with a balanced diet, creatine monohydrate brings long-term effects. This food supplement is therefore ideal for gaining muscle mass provided that it is well digested and well assimilated by the body.
The main role of creatine on muscle development is to establish a better ratio between muscle mass and fat. It is therefore involved in short and long-term muscle development, the optimization of energy sources and it also helps to have a better recovery time. For the short term, taking creatine gives you the capacity to regenerate your cells by 5 to 15% time more than your metabolism would without using this food supplement. For the long term, thanks to its water retention and booster capacity, creatine gives the possibility to do more exercise, thus leading to a considerable progress and more satisfying results. In addition to sufficiently hydrating the cells, especially muscles, creatine also promotes and facilitates the body’s synthesis of proteins. In other words, creatine gives you a hand in boosting your performance in the gym.
The purpose in consuming creatine is to furnish energy to your muscles during short and intense physical efforts or strength training exercise. Muscles capacity to store creative is limited, so, consuming a large amount of creatine is unnecessary. It’s better to adopt this method: loading phase (taking 20 g of creatine per day for one week) followed by a maintenance phase (taking 5 g per day) in order to obtain rapid results. But this method doesn’t work for all athletes. You can therefore choose to take a dose of 3 to 5 g per day which you’ll have to split up to three to five doses. It is surer for you to take 1 g during each meal: breakfast, lunch, snacks or dinner while adding carbohydrates and protein to optimize its action.
For you to profit from creatine’s good effects on muscles and body, you must respect the dosage of creatine that you’ll take during your weight training sessions. First of all, creatine should only be prepared right before consumption and should not be mixed with hot drinks. The best time to take it is during a meal that contains protein-rich foods such as meat, fish, minerals or vitamins. When consuming creatine, it is also necessary to ensure a good hydration, drink at least 2 l of water during the 24 hours that follow the intake of creatine. To date, no bad effects of creatine on a healthy person have been clearly defined. However, it’s better to check with your doctor, especially if you are prone to kidney, digestive or high blood pressure disorders.
Creatine is therefore a powerful means to boost your physical performance and gain muscle, but it is essential to respect its dosage if you really want to optimize your weight-training exercises.