If you want to quickly gain muscle mass, you 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 natural substance found in the muscles 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 three internal organs (liver, pancreas, or kidneys), and then transported to the muscles by blood.
Effects on the body
Creatine accumulates fluid in the body, regenerates ATP molecules (adenosine triphosphate, which is involved in the metabolism and energy in the body) and at the same time neutralizes acids formed during exercise, causing muscle fatigue and lowering blood pH. In addition, the activation of glycolysis (glucose oxidation process) is attributed to creatine. Under the action of the substance in question, an increase in total body weight also occurs, kidney dysfunction and weakening of bone tissue develop when excessive doses are used.
A 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 keep you waiting. So, creatine is number 1 sports nutrition.
What effect should you expect from taking creatine?
Regular eating a sufficient amount of creatine will provide:
- Increased muscle strength. Creatine is a source of fast energy when performing various strength exercises. Thanks to its "spending" ATP is saved, due to which the power indicators are growing inexorably.
- Muscle increase in volume. The use of creatine contributes to the active accumulation of water in the muscles. As a result of this, they quickly become voluminous.
- Increased muscle growth rate. The quality of the nutrient medium for muscle fibers - sarcoplasm - improves 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 recovery and muscle growth.
- Increased testosterone levels. Numerous studies confirm the increase in the level of this hormone in men when taking creatine (by about 22%).
Daily requirement
The average daily creatine requirement for an athlete is 2-4 grams. It does not matter how the necessary dose will be replenished - with food or in the form of 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 creatine needed by the muscles. Everyone else, especially vegetarians, is advised to opt for sports nutrition.
Are there any side effects?
A daily intake of not more than 3 grams of creatine is considered normal and does not cause a health risk. However, European health agencies do not exclude the small likelihood of side effects. This is especially worth taking seriously for people who have a history of chronic diseases (food allergies and asthma), as well as everyone taking prescription drugs.
Composition
Maxler Creatine - German-made sports nutrition. Long-established, today this brand is familiar, perhaps, to every athlete. The main ingredient is creatine monohydrate. "Maxler" is available in the form of a powder , 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 assimilation, it is recommended to use it, diluting in a large amount of liquid: water, non-acidic juice, energy.
To prepare a single serving, you need to dilute 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 throughout the day, best of all - after training (one serving a day).
The use of Maxler Creatine imposes some prohibitions: caffeinated drinks and products should be abandoned for the entire time you take 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 training.
It should be noted that when using juices as the basis of the drink, the rate of assimilation of creatine increases. However, in combination with water, it is perfectly absorbed, except that it is somewhat slower.
It is not advisable to take the supplement with fat-burning drugs at the same time, since creatine alone contributes to weight gain.
Contraindications
The use of such sports nutrition as creatine "Maxler", ideally, should begin only after consultation with your doctor. This is especially true for individuals:
- Minors.
- Pregnant women and nursing mothers.
- Suffering from gastrointestinal diseases, as well as having problems with the liver and kidneys.
- With a violation of water-salt metabolism.
Side effects
Side effects creatine "Maxler" can cause only with regular overdose. In this case, problems arise in the functioning of the liver and the digestive tract. Digestive upset is another side effect with the systematic use of creatine in excess.
Creatine - a sports nutrition suitable for everyone?
It should be borne in mind that the positive effect of taking creatine is not always observed. This is observed mainly if the athlete is engaged in endurance. It is proved that the best result will be achieved with a vegetarian diet. Thus, we can conclude that those who are least susceptible to creatine in their diet daily have a large amount of protein (especially red meat).
So to summarize. To achieve the best result from taking creatine, Maxler should temporarily refuse to eat meat. Endurance training is best left, but you should "hit" the body with power loads with large weights. If these simple rules are followed, the result will not be long in coming.
Reviews
Is Maxler Creatine Praised? Reviews on the Internet are full of both positive and negative opinions about this sports nutrition. However, we can confidently say that those who “Maxler” came up and liked, much more than those who did not like it. Many athletes note a rapid build-up of muscle mass and increased stamina with regular use of Maxler Creatine sports nutrition.