If you want to quickly gain muscle mass, you can not do without creatine. What is it, how and in what quantities to use? Answers to these, and not only, questions in the article!
What is creatine?
Creatine is a natural substance found in the muscles of humans and animals, which is indispensable for energy metabolism and life support. Creatine is synthesized in the human body from three amino acids:
- arginine;
- glycine;
- methionine.
Creatine is produced by one of three internal organs (liver, pancreas or kidneys) and then transported to the muscles by the blood.
Effect on the body
Creatine accumulates fluid in the body, regenerates ATP molecules (adenosine triphosphate, which is involved in the metabolism and energy in the body) and at the same time neutralizes the acids formed during physical exertion that cause muscle fatigue and reduce blood pH. In addition, creatine is credited with the activation of glycolysis (the process of glucose oxidation). Under the influence of the substance in question, there is also an increase in the total body weight, developskidney dysfunction and weakening of bone tissue when consumed in excessive doses.
A feature of creatine is the accumulation of the effect: you will not feel an instant result after taking it, but with regular prolonged use, its effect on the muscles will not be long in coming. So, creatine is sports nutrition number 1.
What effect can I expect from taking creatine?
Eating enough creatine regularly will provide:
- Increase in strength indicators of muscles. Creatine is a source of fast energy when performing various strength exercises. Thanks to its “expenditure”, ATP is saved, due to which the strength indicators grow inexorably.
- Increase in muscle volume. The use of creatine contributes to the active accumulation of water in the muscles. As a result, they quickly become voluminous.
- Increasing the growth rate of muscle tissue. The quality of the nutrient medium for muscle fibers - sarcoplasm - is improved due to the accumulation of water in the muscles under the action of creatine. That is why the increase in "building material" leads to faster recovery and muscle growth.
- Increased testosterone levels. Numerous studies confirm the increase in the level of this hormone in men when taking creatine (by about 22%).
Daily requirement
The average daily requirement for creatine for an athlete is 2-4 grams. It does not matter how the required dose will be replenished - with food or in the form of a sports supplement. This amount of creatinefound in 200-300 grams of red meat. Thus, only active meat-eaters, who eat a large amount of meat every day, do not lack the creatine necessary for the muscles. Everyone else, especially vegetarians, is advised to opt for sports nutrition.
Are there any side effects?
Use no more than 3 grams of creatine per day is considered normal and does not cause he alth risks. However, European he alth agencies do not rule out a low likelihood of side effects. This should be especially taken seriously by people with a history of chronic diseases (food allergies and asthma), as well as anyone taking certain prescription drugs.
Composition
Maxler Creatine is a sports nutrition made in Germany. Long-established, today this brand is familiar, perhaps, to every athlete. The main ingredient is creatine monohydrate. "Maxler" is available in powder form,has no taste, it is easy to store in almost any conditions. This creatine is the perfect supplement to keep the body in good shape during excessive physical activity.
Maxler Creatine: how to take
For more effective absorption, it is recommended to use it diluted in a large amount of liquid: water, non-acidic juice, energy.
To prepare a single serving, dilute 5 grams of powder (Maxler creatine) - 1 tsp.l. with a slide - in a glass (200-250 ml) of liquid (water, juice, energy drink). The resulting drink should be consumed throughout the day, preferably after training (one serving per day).
Using Maxler Creatine imposes some prohibitions: caffeinated beverages and foods should be avoided at all times while taking this supplement.
Compatible with other sports nutrition
A nice feature of sports nutrition (Maxler creatine) is the possibility of its simultaneous intake with other supplements: amino acids, gainer, proteins, as well as various complexes recommended for use before training.
You should also pay attention to the fact that when using juices as the basis of the drink, the rate of absorption of creatine increases. However, in combination with water, it is perfectly absorbed, perhaps somewhat more slowly.
It is not advisable to take a supplement with fat burning drugs at the same time, since creatine itself promotes mass gain.
Contraindications
The use of such sports nutrition as creatine "Maxler", ideally, should begin only after consultation with your doctor. Especially for faces:
- Juvenile.
- Pregnant women and nursing mothers.
- Suffering from diseases of the gastrointestinal tract, as well as those with problems with the liver and kidneys.
- With impaired water-s alt metabolism.
Side effects
Side effects of creatine"Maxler" can cause only with a regular overdose. In this case, there are problems in the functioning of the liver and the work of the digestive tract. Indigestion is another side effect of the systematic use of creatine in excess of the norm.
Creatine - sports nutrition for everyone?
Be aware that the positive effect of taking creatine is not always observed. This is observed mainly if the athlete is engaged in endurance. It has been proven that the best results can be achieved by following a vegetarian diet. Thus, we can conclude that the least susceptible to creatine are those in whose diet a large amount of protein is present daily (especially red meat).
So let's summarize. To achieve the best result from taking Maxler creatine, it is worth giving up eating meat for a while. Endurance training is best left, but you should “hit” the body with power loads with large weights. Subject to these simple rules, the result will not be long in coming.
Reviews
Is Maxler's creatine praised? Reviews on the Internet are full of both positive and negative opinions about this sports nutrition. However, it can be said with confidence that those who liked Maxler were much more than those who did not like it. Many athletes note the rapid build-up of muscle mass and increased endurance with regular use of sportsMaxler Creatine.
