We do not see much detailed information about creatine in social media. In fact, it is one of the rare supplements that have been in use since the longest period of food supplements and have not been banned by the International Olympic Committee (IOC). Millions of kilograms are consumed every year in many countries.
We do not see much detailed information about creatine in social media. In fact, it is one of the rare supplements that have been in use since the longest period of food supplements and have not been banned by the International Olympic Committee (IOC). Millions of kilograms are consumed every year in many countries. In fact, creatine is a type of amino acid that is present in all of us and is also available from the extrenal intake. It consists of a combination of non-essential amino acids “arginine, glycine, and methionine”. It should not be confused with steroids because it is a natural supplement that is not related to them.
What is Creatine And What Is It Good For?
Creatine is just like an amino acid. There is already about 100 gr of creatine from the foods we consume in our bodies. 97% of this creatinine is stored in the muscles and the remaining 3% is stored in the brain, heart, and testes. Muscles need this substance as it is understood from here. After sports, we consume the creatine reservoir that has accumulated in the muscles and we fill these gaps with the food we consume.
It contributes to the development of the lactic acid system in the muscles. So who accumulate lactic acid in the muscles during sports, thus enabling the determination of fatigue later. Thus, it is possible to perform much longer training in every kind of sport.
When the creatine intake is done on the body, a fluid accumulation occurs on the muscles and around which we can say a kind of edema. This fluid will keep the muscles moist. Therefore, when we do muscle weighing, it is much more difficult for muscles to tear, bruise or strain. Moist muscle gives us more load, which means more to develop indirectly.
There are also benefits such as supporting protein synthesis, supporting the breakdown of fat cells and increasing anaerobic performance. Therefore, creatine is used to gain lean muscle mass. Its role in increasing the strength of muscles in long-term performance is great. Surveys on sprinter show a performance increase of over 10%.
If you use it after the sport you will notice that you have felt yourself better very quickly and that you do not feel tired. Therefore, the use of it after training instead of before training allows us to quickly recover and structure our muscles.
Where To Find Creatine In The Natural Ways?
The best way to get out of the natural creatine is to eat red meat. There may be a supply problem in the herringbone as well as more. For this reason, when we consume plenty of red meat, the need for creatinine is greatly provided. Let’s not forget that there is 2 gr. Of creatine in half a kilo of red meat and fish. The average daily creatinine requirement of individuals who do heavy weight work is around 5 gr. If we try to meet this by eating meat, it will be more reasonable to buy it as a supplement when we add cholesterol to the account.
How Should Creatine be Used?
Liquid, powder, and capsule products are sold. The duration of use of the liquid is 20 minutes after it is turned on. Therefore, those in disposable liquid bottles may be preferred. These products do not allow the muscles to be bigger by holding the water we just mentioned. Muscle development is much more striped and the muscles grow. For example, you can see that your calf muscle has full and rounded lines along with creatine use, you can see that your creatine cuts into two muscles and that the veins grow out. There are explanations on how to use those with capsules. I suggest using dust. Please note that the product is 100% micronized. This means that it is very thin for ease of digestion. The daily dosage of creatine is 5 g. This excess is excreted in the urine. 5 gr, a full teaspoon, and drink at least 200 ml, that is, a glass of water. Ensure thorough dissolution in water is necessary. Otherwise, you will soon need to go to the toilet and urinate. Therefore, it should be drunk after mixing for a long time.
When you start to use creatine for the daily amount of water you have to add 1 liter. Because, as a matter of metabolism that involves the kidneys, you can get rid of the problem by drinking plenty of water. This means that our daily consumption will reach 3-4 liters.
Creatine should only be used every day, not just on training days, but after use begins. This is very convenient if it is accompanied by an after training meal. We fill the garbage we emptied during the sport. We can drink it by adding water or non-acidic fruit juices. Fruit juice will help it to mix with blood faster because of the glucose in the drink. Some people use it before sports. This will give us energy during the sport. If you are using whey protein dust after sports and you add a teaspoon of creatine, you will have both replenished empty stores and benefiting from protein synthesis.
What is Creatine Loading?
Two types of use are generally mentioned. One is creatine loading, the other is a regular daily dosage. Creatine loading is often used by competitors in pre-competition periods. Its usage is as follows:
During the first week, 20 g creatinine is divided into 4 parts per day. That is to say 4 times a day, 5 times a day at a dosage of gray is used for a week, then 5 grams per day, such as once a day to continue to take. After 6 weeks of use, 1-2 weeks of use is recommended. This usage is referred to as using a formless loading. As a performance, it can provide us to start training at more advanced levels.
There are a lot of researchers that there is no need to upload. I think uploading is unnecessary. Since we have already taken care of it, it is enough to take the daily dose of 5 gr creatinine in the normal way. In normal use, it is necessary to give 1-week break after 6 weeks. I advise you not to use it for 2 weeks after 1 month of regular use. Because we can say that the kidneys are the most nutrient supplements. You’ll be amazed by the increase in your growth and your muscle mass as long as you use it as you like and keep the water at around 3-4 liters per day. At the beginning of use, there will be a weight gain of 2-3 pounds. This is due to the water collection we just mentioned. When the user is interrupted, you lose weight and get a defining image at the same time.
I tried to illuminate the questions that you might be curious about creatine. If you have any other questions you are wondering about, you can ask in the comment section. I wish you good day.