WHAT IS CREATINE?

Anyone looking for maximum performance in training must have heard of creatine. It is a chemical compound that has become synonymous with better results in a lean mass gain. It is used by many sportsmen precisely because it brings many benefits in executing physical activities.

It is synthesized in the liver, kidneys and pancreas. The daily production capacity of our body is around 1 g per day for 24 hours. Since endogenous production is limited, creatine supplementation can provide large amounts of this nutrient, influencing energy production and strength for physical activity.

WHY TAKE CREATINE?

For those who practice physical exercises, especially bodybuilding, creatine becomes one of the best friends. Most of this substance is present in the skeletal muscles of our body – that is, it is concentrated precisely in the muscles that are being exercised. Creatine levels suffer different influences, from physical preparation to the amount ingested in the diet. The amount also varies with age and the presence of certain hormones.

CREATINE: ACTION IN MUSCLE GAIN

Creatine is a nutrient involved in the production of energy that fuels muscle cells. Creatine supplementation aims to increase the ability of the muscle cell to perform its functions, that is, creatine supplementation can increase strength and the ability to perform physical work. In addition, creatine supplementation can influence the production of regulatory myogenic factors, increasing the efficiency of protein synthesis.

CREATINE BENEFITS

Creatine is indeed a product that works and has numerous benefits for those who consume it. Among the best benefits of creatine are:

  • Increase in strength and power: creatine acts as a short-term energy reserve, benefiting the athlete's performance during training. The product increases energy levels in the muscles, increasing strength and power.
  • Strengthening the bones: the ingestion of creatine, together with constant training, strengthens the entire bone structure of the body. With advancing age, the individual will suffer a bone weakening, and this product avoids this issue as much as possible.
  • Improves the functioning of metabolism: the use of creatine makes the process of transforming sugar into energy in our body easier. The product improves metabolism, favoring weight loss and lean mass gain.
  • Decreased Fatigue: Muscle fatigue is one of the main problems for those who have hypertrophy as a goal. Creatine works by fighting the symptoms of stress and fatigue, improving the athlete's performance during training.


GOOD FOR WHAT PURPOSES?

  • Increases the working capacity of the muscle;
  • Increases the efficiency of protein synthesis;
  • Increases lean mass gain;
  • Improves strength performance.

HOW TO INGEST CREATINE?

Creatine should be ingested with a meal, or with isolated foods that stimulate the release of insulin by the pancreas – foods rich in carbohydrates and some proteins, for example. It can be combined with many other supplements, and it is important to understand that creatine will act in the formation of energy and increase strength - this means that the individual's capacity will increase. However, the good use of the benefits of creatine will depend on each individual.

Individuals with strength training, for example, can combine creatine with beta-alanine, omega 3, whey protein and others. Individuals with longer workouts, and endurance styles, will be able to combine creatine with BCAA, L-carnitine, and carbohydrate supplements, among others.

CREATINE FATTENING?

Creatine doesn't make you fat or lose weight, it just increases your ability to generate energy. The fact is that creatine is a nutrient that is stored in the cell sarcoplasm - a compartment where the muscle cell's energy source (glycogen) is stored, which is a carbohydrate molecule, which in turn has an affinity for water. That is, creatine supplementation can cause fluid retention inside the cell, depending on the diet (high-carb diets cause retention). But, excluding this aspect, creatine does not influence the increase or reduction of fat; it is a supporting factor that participates in the increase of performance, and it is up to each individual to take advantage of its characteristics.


WHO CAN TAKE CREATINE?

Everyone can ingest creatine. Although there are many myths surrounding supplementation with this nutrient, it does not overload the kidneys or any other organ. Beginners can consume it, but it is important to understand that creatine helps to enhance the individual's performance. Beginners still cannot perform intense training sessions because they do not adapt well to the exercises; so it is not a good idea for them to consume the nutrient, as they will not be able to enjoy 100% of the benefits of creatine.

To this day, many people insist that creatine is bad for you. But they are wrong. This product offers numerous benefits, as mentioned at the beginning of the text. The important thing to do is seek advice from a nutrition professional. Only a nutritionist will know the right dosage of creatine and when it should be inserted into the diet in the most strategic way possible. Always turn to a professional.


PRECAUTIONS WHEN USING CREATINE

Fluid intake and good hydration ensure the proper functioning of the body as a whole. One of the myths that haunted creatine consumption was that it put a strain on the kidneys; for this reason, people believed that they should increase fluid consumption to avoid overload.

Once it is known that there is no such overload, we can understand that the consumption of liquids, although it remains important, should not undergo any special changes. The suggestion is to consume at least 35 ml of water per kg of weight.


HOW TO ACCELERATE THE EFFECTS OF CREATINE?

The ability of our body to produce creatine is limited, and this production is not enough to occupy all the space possible inside the muscle cell. Creatine offers 100% of its benefits when we manage to occupy as much space as possible inside the cell. This action can take, on average, from 7 to 21 days - it depends on how the supplementation is started. The saturation phase is a strategy used to accelerate this feat. You can choose to consume a larger amount of creatine in the first 5 to 7 days, reducing the amount from this period onwards.

The strategy consists of consuming 4 times the daily dose indicated in the first 5 to 7 days in a total of 12 to 20 g, precisely to cause the saturation of the cellular space where creatine is stored. It is recommended to consume 4 servings of 3 to 5 g divided throughout the day.

After this period, the ingested amount is reduced by consuming only once daily (from 3 to 5 g). The saturation phase causes controversy, as some people say it is unnecessary, while others say it is. The saturation phase is a strategy used to anticipate the benefits of its consumption, but it is not a mandatory procedure.

INTERACTION WITH CAFFEINE

Creatine depends on a long metabolic process to be deposited in the cellular sarcoplasm, and maintaining its stores in high amounts (saturated) guarantees its benefits. There appears to be an interaction between caffeine consumption and creatine storage. There is still no consensus among experts, but it seems that doses greater than 2 mg of caffeine per kg of weight cause the excretion of stored creatine. Since the saturation of the stores determines the supplement's effectiveness, the benefits will be reduced by excreting creatine. Therefore, supplementing high doses of caffeine and creatine supplementation is contraindicated.

Now that you know a little more about the benefits of creatine, be sure to include it in your diet. View our website and discover all our products, which are sold directly from the factory at unbeatable prices in the market. Get creatine now and invest more and more in your goals.

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