If you want to quickly gain muscle mass can not do without creatine. What is it, how and in what quantities to use? The answers to these, and not only, questions in the article!
What is creatine?
Creatine is a naturally occurring substance found inmuscles of humans and animals, which is indispensable for energy metabolism and maintenance of life. Creatine is synthesized in the human body from three amino acids:
- arginine;
- glycine;
- methionine.
Creatine is produced by one of the three internal organs (liver, pancreas, or kidneys), and then transported to the muscles by blood.
Effects on the body
Creatine accumulates fluid in the bodyregenerates 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 exercise, which cause muscle fatigue and lower blood pH levels. In addition, creatine is credited with activating glycolysis (the process of glucose oxidation). Under the action of the substance in question, an increase in total body mass occurs, renal dysfunction and weakening of bone tissue develops when excessive doses are taken.
A special feature of creatine is the accumulation of effect:you will not feel an instant result after taking it, but with regular prolonged use, its effect on the muscles will not take long. So creatine is sports nutrition number 1.
What effect to expect from taking creatine?
Regular consumption of a sufficient amount of creatine will provide:
- Increased muscle strength.Creatine is a source of fast energy when performing various strength exercises. Due to its “expenditure”, ATF is saved, due to which power indicators are inexorably increasing.
- Increased muscle volume. The use of creatine contributes to the active accumulation of water in the muscles. As a result, they quickly become voluminous.
- Increase the growth rate of muscle tissue.The quality of the nutrient medium for muscle fibers - Sarcoplasma - is improved due to the accumulation of water in the muscles under the action of creatine. That is why an increase in “building material” leads to faster muscle recovery and growth.
- Increased testosterone levels. Numerous studies confirm the increase in the level of this hormone in men when taking creatine (approximately 22%).
Daily need
On average, the daily need for creatine forathlete is 2-4 grams. It does not matter how the required dose will be replenished - with food or as a sports supplement. This amount of creatine is contained in 200-300 grams of red meat. Thus, only active meat-eaters, who daily consume large amounts of meat, do not lack the necessary creatine muscles. All others, especially vegetarians, it is recommended to opt for sports nutrition.
Are there any side effects?
Use per day not more than 3 grams of creatineconsidered normal and not causing health risks. However, European health agencies do not exclude a small likelihood of side effects. Especially this should be taken seriously by persons with a history of chronic diseases (food allergies and asthma), as well as all those taking certain prescription drugs.
Composition
Maxler Creatine - German sports nutritionproduction. It has long been proven, 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. Such creatine is an ideal supplement to maintain the body in good shape when performing excessive physical exertion.
Creatine "Maxler": how to take
For more effective absorption it is recommended to use, diluting in a large amount of liquid: water, non-acidic juice, energy.
To prepare a single portion of the needdilute 5 grams of powder (creatine "Maxler") - 1 tsp. with a slide - in a glass (200-250 ml) of liquid (water, juice, energy). The resulting drink should be consumed during the day, the best - after exercise (one serving per day).
The use of Maxler Creatine imposes some prohibitions: caffeinated beverages and foods should be abandoned for the duration of this supplement.
Compatible with other sports nutrition
A nice feature of sports nutrition(creatine "Maxler") is the possibility of its simultaneous intake with other additives: amino acids, gainer, proteins, as well as various complexes recommended for use before exercise.
It should be noted that whenUsing juices as the basis of a drink increases the rate of creatine absorption. However, in combination with water, it is perfectly absorbed, except perhaps somewhat slower.
It is not advisable to simultaneously take supplements with fat-burning preparations, since creatine itself promotes mass buildup.
Contraindications
The use of such sports nutrition as creatine "Maxler", ideally, should begin only after consulting with your doctor. Especially it concerns persons:
- Juvenile.
- Pregnant women and nursing mothers.
- Sufferers of gastrointestinal diseases, as well as having problems with the liver and kidneys.
- With violation of water-salt metabolism.
Side effects
Side Effects of Creatine "Maxler" May Causeonly with regular overdose. At the same time there are problems in the functioning of the liver and the digestive tract. Digestive disorders - another side effect of the systematic use of creatine in excess of the norm.
Creatine - sports nutrition, suitable for all?
Следует учитывать, что положительный эффект от creatine intake is not always observed. It is observed mainly in the event that the athlete is engaged in endurance. It has been proven that the best result will be achieved with a vegetarian diet. Thus, it can be concluded that the least susceptible to creatine are those in whose diet large amounts of protein (especially red meat) are present daily.
So let's summarize.In order to achieve the best result from taking creatine, Maxler should stop using meat for a while. Endurance training is better to leave, but you should "hit" in the body power loads with large weights. If you follow these simple rules, the result will not be long in coming.
Reviews
Do creatine praise Maxler?Reviews on the Internet are full of both positive and negative opinions about this sports nutrition. However, it is safe to say that those who “Maxler” came up and liked, much more than those who did not like it. Many athletes have noted rapid muscle building and increased endurance with regular use of sports nutrition Maxler Creatine.
