Side effects and the effect of creatine

Who in our time did not think about their appearance? The last two years a sports figure becomes an ideal of many boys and girls. Fitness facilities are overcrowded. However, increasing popularity additives to recruitment of muscle mass. But the benefits and harms of creatine - a controversial topic. Should I use an additive to achieve the effect of rapid or health is more important?

What is creatine

Creatine - the most important supplement of all athletes. Everyone who wants to quickly and correctly to build muscle, knows how to use a substance with which to combine and what the effect of it. But not everyone understands the nature of the additive. What is creatine and what is the benefit to men and women?

Creatine - a supplement, rather, an amino acid. Its derivative is formed in organs such as the liver, pancreas and kidneys of glycine, arginine. Taking these substances can be from food, especially red meat.

First - it is the energy of the muscles. Thanks to him, has the effect of training, and is done for a reason. Thanks to him, the synthesis of protein, rapid metabolism, improving endurance.

Why use chemicals, if there is meat? The fact that 1.3 grams of creatine equals 600 grams of meat. Not everyone can eat such a rule.

Kinds

Before heading to the sports nutrition store, you must understand that it is necessary to train. After many types of creatine. And each of them operates in its own, has a receiving circuit and efficiency. The benefits of each type Creatine for the body is assessed in different ways.

monohydrate - The most popular and simple form. Benefits and harms of creatine monohydrate is disclosed more than other species. It contained pure substance and water. It has pros and cons. Of the advantages noted for its relatively low price. However, its use causes side effects such as disorders of the digestive tract.

Citrate, phosphate, malate, tartrate - a part of these types of added acid (citric acid, phosphate, lactic, tartaric), they help to release energy. He quickly digested, it has more energy. The price of this fun little higher. A concentration of creatine less.

Glutamine, taurine and magnesium additionally contain magnesium and glutamine. Facilitated the assimilation of the main substance, increases muscle strength. However, the schedule receiving misleading.

HMB - a form of accelerating muscle growth, quickly absorbed by the body and causes minimal damage to the digestive system. For this kind will have to pay the highest price.

Titrat liquid creatine, effervescent tablets dissolve rapidly in water. But their effectiveness is lower than other kinds.

Chewing It acts longer. However, the price is not happy and creatine concentration in these kinds of less.

How to take creatine

To the result was evident, it is necessary to know how to use the additive. Many people make mistakes in the beginning of his career. But it is better to know in advance, so as not to play with your health.

Approximate daily rate - 2-5 grams. The substance is mixed with carbohydrates. Many make the mistake of using it to exercise. Experts have found out, it is wise to do it after exercise.

The powder is poorly soluble in water. Crystals are often used this way: take in the required dose of the mouth and drink water. But this is not very convenient. Help comes blender, a shaker.

Attention! It is impossible to visually determine the amount. The dose is very small, it is better to use a kitchen scale.

It is worth noting that not all types are used equally. For some individual reception circuit is determined. Otherwise creatine in sports will not only benefit, but harm.

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