It is difficult to imagine modern sport without the use of special nutritional supplements, the action of which is aimed at replenishing the necessary vitamins and minerals in the body. During a period of intense training, it is almost impossible to get enough energy even from a balanced diet, help is needed. Creatine is one of the most popular stamina boosters for professional athletes and amateurs.
What is creatine?
The human body constantly produces amino acids, but in small quantities. Creatine is a natural compound of arginine, glycine and methionine, which are produced in the pancreas, adrenal glands and liver. These amino acids are considered vital and contribute to maintaining the athlete's body in good shape.
The effect of creatine on the body:
- improves and accelerates tissue regeneration;
- improves spermatogenesis in men;
- directly involved in the formation of bone tissue;
- promotes the production of growth hormone;
- blocks catabolic processes after intense exertion.
Creatine is used as a dietary supplement, which is considered optimal for stimulating protein metabolism in the body. The important question remains, can creatine be dried? Does it help maintain the body of an athlete in this difficult period. Below will be considered the main aspects.
Types of Creatine
There are several most popular types of creatine:
- Monohydrate Perhaps this variety is the most popular. It is characterized by rapid absorption, but can cause side effects in the form of diarrhea, since it is taken on an empty stomach. From the walls of the intestine, the drug enters the bloodstream, gradually passing into the muscles.
- Creatine Phosphate. It is generally accepted that this variety has a higher quality, and the course of its administration is simpler and easier to carry. Unlike monohydrate, this product does not cause water retention in the athlete's body.
In the modern market you can find many more types of creatine, which will differ in price and composition. But, most likely, this is more of an advertising move than an improved formula of a nutritional supplement. The composition of creatine can be supplemented with various acids of organic origin.
The food supplement is available in the form of powder and capsules. The powder must be dissolved in a liquid and consumed in the form of a cocktail, observing the recommended dosage. Capsules are more convenient to use, but at a price much higher, which may serve as a reason for choosing not in their favor.
Pros and Cons of Supplements
In the sports world, it is generally accepted that creatine has a large number of advantages and possible disadvantages are insignificant. Among the main disadvantages are:
- abuse of the drug leads to weakening of bone tissue;
- excess dosage can lead to impaired renal function;
- water retention in the body (after the cessation of the course of taking water is eliminated quite quickly);
- sometimes there is an increase in the number of acne, as well as interruptions in the normal digestion process.
However, as practice shows, not all of these factors appear and are more likely an exception to the rule.
Creatine Pros:
- The nutritional supplement is suitable for use in mass gain, as well as the use of creatine on drying.
- Increases the endurance of the athlete’s muscular frame before heavy loads.
- There is a more rapid build-up of muscle fibers.
- Helps reduce muscle recovery time after intense exercise.
To obtain the desired result, it is important to comply with the recommended dosage, this rule applies to creatine during weight loss and drying. The right course will help you choose a personal trainer, as well as the training scheme itself. Muscle water retention plays a role if a person is preparing for a competition and a clear muscle profile is needed. In other cases, this aspect is insignificant.
Features of taking creatine on the dryer
If the athlete has the goal to get rid of the accumulated fat layer, then creatine will be indispensable in this matter. Among beginner athletes, doubts often arise whether it is worth taking creatine during drying, whether this approach will be effective.
The fluid that builds up in the muscles under the influence of a dietary supplement makes it difficult to see the desired relief, but it is excreted from the body at the end of the course of taking creatine.
Among the reasons why creatine on drying is permissible, the following are distinguished:
- Increased stamina: allows you to exercise more intensively and burn more calories.
- It makes it possible to increase the duration of the training, as it helps the body recover faster.
- Allows the body to build muscle without additional fat.
An equally important advantage of this sports supplement is that it can be taken simultaneously with protein, fat burners or other amino acid complexes. Sports nutrition experts recommend eliminating caffeine from the diet, which creatine may not be compatible with.
Studies have shown that taking creatine before exercise is ineffective, because during intense physical activity, the body does not absorb amino acids, and removes excess fluid from the body. It is considered optimal to take the supplement after training in combination with the use of fast carbohydrates, which will contribute to better absorption.
Creatine dosage
Properly selected dosage will achieve optimal results, without side effects and complications. A personal trainer who knows all the features of the body and the training plan will tell you how to take creatine on drying.
The optimal dosage is considered to be 5 grams of creatine per day. It is proved that increasing the dose will not change the final result. The body does not absorb more amino acids at a time.
If the athlete needs relief, then it is recommended to cancel the use of creatine on drying about two weeks before its end. This will allow the fluid to leave the body and show the achieved result.
There are several schemes for taking creatine on a dryer:
- The daily norm is divided into three doses of 1.5 grams, which are timed to meals. The remaining 0.5 grams is drunk on an empty stomach, before bedtime.
- 5 grams of creatine is drunk immediately after an intense workout. On days when training is not provided, drink the supplement on an empty stomach.
It is believed that this approach allows the body to absorb the maximum amount of substance.
Application restrictions
Studies have shown that taking creatine is safe for humans. Its composition is completely natural, while the body independently produces amino acids that are contained in a food supplement.