Creatine: the supplement to gain muscle mass
Sports supplementation is always synonymous with controversy because it always raises positive or negative opinions about it. From CronosFit we always recommend consulting your GP before starting a supplementation diet if you have suffered from any type of kidney or liver disease. Otherwise, if you are a healthy person without complications of any kind, you can without hesitation start a diet of supplements as long as you follow the recommendations for healthy use that your dietitian or personal trainer will propose. Failing that, the manufacturer usually provides the recommended conditions for using the product. In the absence of knowledge, always follow these instructions.
WHAT IS CREATINE?
First of all it should be noted that creatine is a natural substance found in your body (mainly in your muscles). It is possible to increase the amount of creatine by eating meat or fish or, as will be our case, by ingesting creatine created in the laboratory.
FOR WHAT DO YOU USE IT?
It is mainly used to improve physical performance and to increase muscle size acheter des steroides anabolisants en ligne. It is believed that it is used only for bodybuilding but it is a mistake since it is also often used for endurance sports and in general those whose activity is prolonged and it is necessary to maintain strength (tennis, athletics, soccer, ...)
In addition to improving sports performance, creatine is used for congestive heart failure, muscle and nerve diseases, and other ailments and illnesses.
IS IT A DOPING SUBSTANCE?
No. The use of creatine is allowed by the International Olympic Committee. Creatine, like other nutritional supplements such as
carbohydrates, vitamins, minerals or amino acids, is not included in the list of prohibited substances of any high sports instance.
BUT IS IT REALLY EFFECTIVE?
By providing supplemental amounts of creatine in the diet, it has been scientifically proven that muscle creatine stores can increase by 15-30%. Therefore, it can be deduced that this would favor sports performance, by improving the capacity of the muscles.
Based on the scientific results currently available, it can be affirmed that dietary supplementation with creatine can indeed help improve sports performance. However, this statement must be made with caution since there are insufficient studies and also the subjects studied were not mostly athletes.
HARMFUL SIDE EFFECTS?
They have not been demonstrated. The only known side effect of creatine supplementation to date is a weight gain of approximately 1kg. This increase is due to a retention of water by the body. Creatine forces muscles to draw water from the rest of the body. Make sure you drink more water than normal to make up for it.
Although there has been speculation that creatine after a long period of intake may cause kidney, liver, muscle cramps and contractures, as well as gastrointestinal disturbances, there is no evidence based on reliable clinical studies that this is true.
HOW DOES IT WORK?
- Regenerates (ATP), energy molecules that the muscle uses to carry out its activity.
- It transports energy from where it is produced to where it is consumed.
- It helps maintain the pH inside the muscles, allowing the intensity of the exercise to be maintained for a longer time.
- It facilitates the increase in muscle mass produced by training because it allows you to carry out higher quality workouts.
Now that you know a little more about creatine, don't be afraid to take it in adequate doses, always following the instructions of the manufacturer or your nutritionist. If you suffer from any type of disease that may affect the proper functioning of your digestive system, your liver or your kidneys, consult your GP before taking it.