Basic information about creatine

Creatine is considered to be the dietary supplement that exercisers use most often these days. People use it as a training supplement for almost any purpose. Most often, when they want to build muscle mass or improve strength results. It is rarely used during reduction as one of the best anti-catabolic substances (preventing excessive protein breakdown). It can be taken in various ways. Often, people without any knowledge reach for creatine. They have no idea how to use it and what form to choose. It would be good to fill the gaps in basic knowledge about supplementation.

Naturally, creatine is an organic chemical compound that our body obtains during metabolic processes. It is mainly found in our muscles. Creatine plays an important role in the production and transport of ATP - energy metabolism. It is also a factor that, through its abilities in energy processes, stimulates other processes, such as protein synthesis in the body. Additionally, it is a pillar that allows muscle contractions.

It is only an addition to the diet, although it must be admitted that it is extremely effective. A beginner should first create a proper diet and training plan, and only then choose the optimal supplementation. In the first months after starting training, it would be good to accustom the body to physical effort and work on the correct technique of performing exercises. Only later can you safely reach for your first creatine and use it to its full potential. It should be remembered that the human body can absorb no more than 10g of creatine per day. Unused surplus is converted into creatinine, a useless form that is quickly excreted in the urine. How do we use a basic creatine supplement?

Training days:

• 5g in the morning, on an empty stomach
• 5g after training

Days off from training:

• 5g in the morning, on an empty stomach
• 5h at a time similar to the training day

The creatine cycle should last an average of 4-6 weeks. It can be extended to 7-8 weeks if necessary. Its basic form is the so-called monohydrate . This is the simplest and cheapest form. However, it is recommended for the first adventure with this supplement. If the results are satisfactory, you can also use the monohydrate on the second cycle. It is not without reason that it is used cyclically. The body can get used to certain substances, which in turn can result in a decrease in the effectiveness of the agent. Therefore, after the cycle is completed, a break corresponding to the same amount of time should be taken. The basic form binds water and hydrates the muscles, however, an increase in strength and muscle mass has been noted with its use. Additionally, it is one of the best anti-catabolic substances. It has been proven that creatine is not insulin-dependent, but sodium-dependent. An effective way to improve creatine transport is to take a substance called taurine together with it while taking vitamin-mineral complexes with sodium content (most of such complexes contain it, so you have to be careful not to overdo it with an obsessive amount).

Other popular forms of creatine:

• Tri-creatine malate,
• Creatine Citrate,
• Creatine orotate,
• Creatine ethyl ester,
• Creatine phosphate.

How is creatine absorbed by our body into the muscles? Simple diagram:

Digestive tract -> bloodstream -> muscle tissue

Creatine, by increasing ATP production and increasing its amount in muscles, allows for reducing post-workout soreness, as it reduces the production of lactic acid responsible for this process. During the keratin cycle, one should not forget about proper hydration of the body.

Janusz Ziółkowski - Dietician