Creatine is probably one of the most talked about fitness supplements available because it not only benefits but also concerns about possible long-term side effects. And for our purposes, whether it’s good or bad for your six pack. After studying for me, and with many years of experience I have and I have not used, in this article I will tell you all you need to know to decide whether or not it is right for you.
Creatine is composed of 3 amino acids and, in short, is a protein compared to any other. It is found in red meat and fish, though much of it is destroyed by cooking, more it is naturally made by the body. Y ‘is preserved mainly in skeletal muscle, where it is available for instant, high intensity, explosive activities such as sprint, weight lifting or weight training. It has not been shown to benefit aerobic or resistance activity such as marathon, and the effects of creatine last only about 10 seconds. After this time, a different feeding system is then used, the lactic acid system. It is, however, helping to reduce the amount of lactic acid produced. This is a good thing.
The other main effect of creatine is an increase in muscle mass. When this is unlike other, less legal, supplements, creatine is that it comes mainly from water. This is because creatine draws water from other areas of the body and how it is stored in the skeletal muscle, which makes them look a little bigger. Although this is not necessarily a bad thing, as you can imagine this also has the effect of lowering the definition, which is always a bad thing.
The creatine controversy is that side effects, including kidney damage, are possible, as they have to do with their waste product called creatinine. While this is theoretically a possibility, known guidelines on the maximum amount of creatine to use and how to take him there for a reason. It only takes a much larger dose to produce a very limited number of cases where creatine is the cause, although this has previously been proven to be suspected.
Creatine is actually one of the most tested supplements available and possible side effects are more realistic stomach cramps, nausea, diarrhea, muscle cramps, and weight gain. And although these are rare. Some of them come from simple dehydration, such as creatine takes water from other areas of the body, so drinking more fluid can prevent muscle cramps. Although stomach cramps and diarrhea may simply be a reaction to a particular brand, especially one that was mixed with a carrier. Just trying another brand can solve the problem.
The exact amount of creatine you should take depends on how much you weigh. The general orientation and the most reliable companies suggest creatine supplements is 20 grams per day during the load and 5 grams per day for maintenance. What this means is when you start taking, take 20 grams a day at intervals of no more than 5 grams each time. This will make you get the most out of the creatine stored in your body as much as possible. After that, the general model is taking 5 grams a day to replace the creatine used during training for 4-8 weeks, then take it all for about 4 weeks before returning to load.
I’ve said before that some creatine supplements are equipped with a vehicle, in other words dextrose or other simple carbohydrates. This helps increase absorption in the body. Not only are these more expensive, however, often they do not know too well (too little to say) and are not needed. While it is taking creatine with some form of carbohydrates, including cheap juices to get the same effect.
I found that creatine intake increases my weight 4 or 5 pounds after a week or two, so of course this is due to the water most likely to be stored in the muscles. For me this is a good thing. But since I have a percentage of body fat, which is always below 10 percent, you do not see any loss of definition in my six pack or elsewhere. I notice a slight increase in strength, but above all I noticed an increase in muscular strength. For example, when I can only do 8 repetitions with a certain weight without creatine, which can reach 10 repetitions. So how can I train more than keep my body fat and increase my muscle mass. I can take creatine for 6-8 weeks and then 4 weeks without it, and I’ve never noticed any side effects. Pay no more than 20 ($ 32) for £ 1 that takes about a year.
If you are curious to know what creatine will do for you, but the only way to find out is to try. As long as you stick to the guidelines for how much and how often you should have problems, but if you are not sure, talk to your doctor first.