What is the creatine? It’s an amino acid naturally present in the body, it has an important role in the supply of muscles during exercise and muscle contraction during intensive training. It is used in particular to increase strength, muscle mass and give better recovery during the effort, between each series of exercise and thus train with more intensity and longer.
Creatine is a combination of 3 amino acids metionine , L arginine and L metionine which is found naturally in our muscle fibers in the form of phosphocreatine and contributes to the production of energy and the regeneration of ATP .
We have a certain amount of creatine present naturally in our muscles but which is limited, 95% is located in the muscle cells, it is this which allows the muscle to absorb the water present in our body at the time. inside muscle cells promoting protein synthesis and therefore muscle growth. For this reason, taking creatine allows you to gain muscle mass, the muscles are better fed and better absorb the water present in the body.
Creatine is known to increase explosiveness, strength and muscle mass gain and improve energy production.
Due to the retention of intra-cellular water it gives a bulkier appearance to the muscles. This has nothing to do with the water retention known to the general public.
What type of creatine take ?
There are different types of creatine, which are developed by brands. They are often added to other nutrients, however, we find the two main ones from the main manufacturers:
Creatine monohydrate is the most recognized by the scientific community and is the most used. It is very good for a supply of pure creatine. However, it is not the most optimal form to absorb.
Alkaline creatine has the characteristic of having a high pH between 7.2 and 12 . Which gives it a very high rate of absorption by the body and avoids the elimination of excess through the urine. Being better used by the body, the quantity to consume is less important than creatine monohydrate.
The different brands manufacture different types of creatine to mix them with carbohydrates. For example to reduce fatigue or give more energy during training or post- workout recovery . Find our selection of products in our shop.
How take creatine ?
Creatine is consumed in different forms. It is not necessary to “cure” creatine to load and then reduce it, this can cause saturation and create gastric or digestive discomfort and the creatine will not be absorbed adequately.
It is preferable to make a continuous and maintained intake of creatine in the training cycle including during rest days and divided into several daily intakes.
For example, for an athlete weighing 80 kilos, there is 0.10 g of creatine per kilo of weight. He must consume 8g of creatine per day in 4 doses of 2g during the main meals for a period of 6 weeks, in the form of capsules or powder.
When take creatine ?
Creatine has no side effects like caffeine for example, it can be taken at any time of the day for better absorption, it is best to take it several times throughout the day, even before to go to sleep.
It can also be taken before training with pre-workout supplements containing other complexes such as glutamine, arginine, nitric oxide, which also improve performance.
What are the effects of creatine?
- Helps muscle recovery and recharge of ATP reserves.
- Improves strength during high intensity and energy training.
- Allows a better feeling and muscle contraction.
- Delays the onset of tired muscle sensation
- Increases the level of cellular hydration so the muscle mass has better congestion and looks more swollen and voluminous
- Finally a small part of creatine is loaded in the brain thus improving the cognitive faculty