Creatine – what exactly is it?
Creatine monohydrate is a nitrogenous organic acid that is naturally produced in humans in the liver and kidneys from the amino acids arginine, glycine, and methionine. About 1g of creatine is produced in the body per day. It is transported through the bloodstream to the muscles, where most of it is stored, over 90%. It is found in food rich in proteins such as meat, eggs, etc., but most of it is destroyed during cooking. As a supplement, it is produced synthetically.
How does creatine work?
Increases muscle mass – Creatine is capable of directly adding mass to muscles by increasing the water content in the muscles during exercise. This makes the muscles bigger and not only in the short term, this supplement is also effective for gaining muscle mass in the long term.
Enhances mental processes – The brain, like muscles, consumes ATP during work. Research even shows that creatine improves memory in the elderly.
How to use creatine?
Phase 1. Filling
In this phase, the muscles are filled and thus prepared to respond to the stress demands. This phase requires larger amounts, 20-30 g per day, divided into 4-5 equal doses over 5-7 days. It is important to spread it out because sudden ingestion of a larger amount can cause stomach problems.
Phase 2. Maintenance
It is recommended to maintain the level for 2 months. 5 g of creatine is taken daily before and 5 g after training, while on days off, only 5 g of creatine is taken in the morning. It is recommended to take it 30 minutes before training and after training with a protein shake.
Phase 3. Discharge
After 2 months of maintenance, you should take a break for the same amount of time. This is how the cycle is finished and can start over.