Creatine has been used by athletes for a long time. With its help, they increase muscle mass and improve the endurance of the body during training. As a result of its action, strength indicators are significantly increased, which invariably affects the results of the competition. Often bodybuilders use creatine for weight loss. This is especially true for girls who use the gym not so much to build muscle, but to get rid of excess weight.
Creatine Monohydrate
This is a fairly popular and quite successful form of creatine used for muscle building. Creatine Monohydrate is available as a powder or tablet. The drug is positioned as a nutritional supplement for athletes.
To date, the best creatine-based products are Creatin Monohydrate from the American manufacturer BioTech and German Creatin Powder. Numerous studies of these agents have shown a noticeable increase in muscle volume after only 20 days.workouts.
The principle of action of creatine
At the initial stage, creatine retains fluid, due to which the weight of the athlete increases to two kilograms. After stopping the use of the drug, excess fluid leaves the body.
When taking creatine, it should be taken into account that its effect will be felt only under the condition of regular training and diet. Some athletes do not like fluid retention, as muscle relief is noticeably smoothed out, and sometimes even becomes almost invisible.
Slimming benefits
With the help of creatine, you can lose weight perfectly. A lot of athletes speak positively about it and recommend it for use.
- In men, the level of the hormone testosterone increases, which in turn affects the muscles.
- It noticeably increases strength, making your workout longer and more intense.
- Men for weight loss use creatine together with fat burners.
- Despite fluid retention, there is also an increase in lean muscle mass.
- The athlete gets extra energy, which he spends on strength exercises.
- It prevents protein breakdown. Thanks to the action of creatine, the production of myostatin in muscle tissues significantly slows down.
All data provided was obtained from a study in which volunteers participated. Weight loss with Creatine Monohydrate becomes noticeable not immediately, but gradually.
Creatinein products
At its core, this substance is a protein. It can be obtained from food. It is found in fish and meat, and a fairly large amount of creatine is found in the kidneys and liver of animals. Unfortunately, most of this substance is destroyed by the heat treatment of products, so it is not possible to obtain a sufficient amount of creatine naturally. If athletes want to improve their performance, they will have to use a nutritional supplement with this substance in addition to a special diet.
Rules of application
Creatine itself is not a weight loss product. Its actions are aimed at increasing the endurance of the body during training. Thanks to him, the athlete can train much longer and more intensely, and only under such conditions, lose weight.
The daily norm of creatine should not exceed 20 g. It is advisable to divide the dose of the drug into 4 times and use it throughout the day. The same goes for the use of creatine for weight loss by girls. If creatine is used simultaneously with fat burners, then this will give a certain effect, since the fat burner is aimed at reducing weight, and creatine is aimed at increasing endurance during training.
Drug compatibility
It is recommended to be consumed with meat, dairy products, cereals and fish. It also goes well with fresh vegetables. All of these products enhance the effect of creatine and perfectly complement it. Food during training should berich in proteins and carbohydrates.
Creatine for weight loss is very poorly combined with the following drugs for the treatment of gout: Indomethacin and Ibuprofen. And also with steroid hormones: "Ketazon" and "Betamethasone".
Another group of drugs is not recommended to use creatine. These are medicines intended for the treatment of gastric and duodenal ulcers. These include Amoxicillin, Clarithromycin, and Roxatidine.
After taking creatine, it is not recommended to drink coffee or tea. Any stimulating drinks are contraindicated for use during the course of taking this drug.
Creatine for women
How to take creatine for weight loss for women and girls? As a rule, they use creatine infrequently. According to statistics, only 5% of the fair sex use this drug. Athletes do not like the peculiar "puffiness" of the mouse, which occurs due to fluid retention. In addition, creatine causes swelling on the face and an unpleasant feeling of heaviness in the stomach. As has been repeatedly observed, women are more concerned about puffiness than men, which is why they rarely use this dietary supplement.
Creatine markedly increases strength in female athletes. Despite the fact that this result is rather short-lived, it allows you to achieve impressive results. In addition, it has been observed that muscle ruptures and joint injuries are extremely rare in people taking creatine. They have virtually no pinching andmuscle strain during exercise.
Features of use
Women are advised to take creatine for weight loss an hour before training and in an amount of no more than five grams. The course of use of the drug should be no more than fifty days. During this period, there is a noticeable saturation of muscle tissue with blood, which improves the contractility of the fibers.
One of the side effects of creatine for weight loss is that due to the increased performance of the body, the load on the muscles increases, which in turn is reflected in poor sleep, a significant decrease in immunity, pain in the body and even an increase in temperature.
It is contraindicated to use this remedy for diseases of the kidneys and liver. It is also undesirable to take creatine for people with problems of the cardiovascular system.
How to lose weight
In order to get rid of excess weight, you should use the correct dosage. It should be no more than twenty grams per day. Moreover, the dosage is divided into four times. Three weeks after the start of administration, the amount of the drug is reduced by half. For weight loss in women, creatine is recommended for use with any low-calorie diets. The fact is that from a lack of nutrition, the muscles are noticeably weakened. Creatine helps not only keep them in their original form, but also significantly strengthen them. Naturally, all this will be achieved with daily training.
He alth damage
Despite all the manufacturers' assurances about the benefits of creatine for weight loss, the drug still has some negative effect on the athlete's body.
- In the first days after taking, possible stomach pain and diarrhea.
- "Creatine Monohydrate" binds fluid and leads to dehydration. Thus, muscle tissue absorbs water, while the rest of the body suffers from fluid loss. If fat burners are used simultaneously with this drug, then dehydration will be more pronounced.
- Because of this remedy, swelling on the face and cellulite appear. If men calmly endure swelling on the face, such symptoms are unacceptable for women.
- Intensive training under the influence of creatine often leads to muscle cramps.
Note that this drug is only useful for strength training with low sets and heavy weights. It is absolutely useless for aerobics or exercises with frequent repetitions and small weight loads.
