Every other brother of the gym, which is stacked in a construction mouse, will tell you that creatine is a miracle application. Creatine supplements have gained popularity among athletes and fitness lovers to increase strength, muscle mass and exercise. Increasing studies support the ergogenic advantages of creatine, but among the general public there is still a vagueness about what it is, its potential benefits and safety. Let’s see what creatine, its advantages, security and how to get it natural.
What is creatine
Creatine is a natural compound contained in small quantities in certain foods and is produced by the body, primarily in the liver, kidneys and pancreas. This helps your skeleton muscles bend (contract) and create a stable energy supply in the muscles so they can continue to work, especially during training. Although people believe that creatine is an amino acid, it is technically not one of 20 amino acids that are building blocks of all proteins. Creatine is made in our body of three amino acids: arginine, glycine and methionine. This helps to restore adenosintrifosphate (ATP), which feeds muscle contractions and improves strength, power and performance.
What are the potential benefits of creatine
Creatine can enhance sports characteristics by helping rapid energy production, which can improve short power and speed during anaerobic activity. This effect may be associated with the role of creatine in increasing storage of muscle glycogen, as glycogen quickly releases glucose, a key source of fast energy. Some data also show that creatine supplements combined with proper calories and protein can accelerate muscle recovery after intense exercise.This is due to the promotion of creatine glycogen in the muscles, because glucose energy is needed to help the process of treatment. It is important to understand that the supplement does not actually build muscle, but when combined with training and a balanced diet, it can offset the age -old sarcopenia, which is a gradual loss of muscle mass, strength and functions.
- Muscle strength and endurance: Studies suggest that young people who regularly undergo resistance workouts can help increase strength and endurance.
- Power: This also showed a promise in providing additional power for cyclists during the final sprint.
- Improved exercise performance: The study showed that creatine improved work and sprint characteristics in football players.
- Power: The 2006 study revealed potential advantages of creatine supplements for the development of power in swimmers, especially during butterflies and breasts.
Creatine also demonstrated the potential effect on the brain and is used in preclinical studies for the treatment of Alzheimer’s disease, Parkinson’s disease, brain injuries and epilepsy. It can also have the potential in reducing blood sugar, treatment of non -alcoholic liver fat and heart health support.
Or safely take creatine supplements
A number of studies show that for many people it is safe to take creatine supplements. Most evidence in adult populations show that creatine supplements, both short and long -term, are safe and usually tolerated.However, since the FDA does not regulate the accuracy of the contents of the additions, there is a possibility that creatine supplements may contain more or less than the number specified on the label. There is also a chance that the application may contain other ingredients that can harm you.However creatine -sales are not suitable for some people, for example:
- Pregnant or breastfeeding
- Patients with diabetes
- People with kidney disease
- have liver disease
Top -5 high -content products
Herring:
This fatty fish heads the list. Rich in omega-3, herring also supports heart health, making it a nutritious choice.
Beef:
The prone beef, such as fillets, contains creatine. It is also high in protein and iron, perfect for diet that form the muscles.
Salmon:
Salmon is a versatile fish filled with protein and healthy fats, benefits muscle and brain health. This is also a great source of creatine
Pork:
Pork is rich in creatine. Choose lean contractions to maximize the benefit and minimize saturated fat intake.Lamb: Lamb is a great source of creatine. It also has other nutrients, such as vitamins B and iron.
NB: Always consult your doctor before starting supplements and discuss the appropriate dosage for your individual needs.
