Trends and facts about supplements and use

Creatine supplementation develops among people looking for a larger muscle and performance.

Although creatine is certainly not a new discovery, with research from the 1830shis Popularity and Sales They continued to grow and went beyond bodybuilders and athletes for clinical applications and benefits outside of muscle performance.

Today creatine is one of the Most of the supplements examinedand the new arrangements continue to support its application for consistent and measurable results in bodybuilding, fitness and general health.

One sec Creatine is naturally found in food Like red meat and seafood, as well as naturally produced in the body, supplementation has increased popularity, especially among young men.

This increase in popularity is mainly due to the desire of young men to increase muscle size and muscle strength. A few meta -analyzes He looked at Creatine effects supplementation during resistance training About muscle properties and support use and effectiveness In combination with resistance training.

Simply put, creatine can help maintain energy levels, especially during short -term high -intensity exercises, such as strength training.

The role of creatine in the body

From a physiological perspective, once in the body, most creatine is stored in the muscle as phosphocreatine (PCR). In this form, it can help maintain energy levels by maintaining adenosine trifosphate (ATP), which is the body’s original energy currency.

Because creatine supplementation increases intramuscular levels of creatineThis may enable resistance training with greater intensity and for a long time, which leads to greater benefits in the gym.

Although the influence of creatine on muscle performance can be more known, it does not paint the whole image. Studies reveal the positive effect of creatine outside the muscular system, showing a positive effect on storage and Glucose metabolismIN Blood flow dynamicsIN Anti -inflammatory effects and positive benefits Cognition and brain functionTo mention only a few.

Dosage and safety

From a research perspective, dosage recommendations for men may vary, but usually either five grams of creatine per day or a personalized dose based on body weight (0.1 grams per kilo per day) are well tolerated and effective in increasing muscle efficiency.

WITH Perspective of food consumptionTo consume about five grams of creatine in the diet, the unit would, for example, have to consume about 1.15 kilograms of beef or about a kilo of pork. This means that even a diet that is high in creatine containing food may not be enough to maximize its benefits.

The high calorie content in food enough food products to reach the target consumption of creatine, makes supplementation a practical and attractive option, both to facilitate consumption and calorie reasons.

In addition, from the point of view of costs, at around 0.50 USD per portion, it is an easy and profitable strategy for achieving creatine consumption. Thanks to new forms of creatine, apparently all the time (capsules, gel and aromatic powders) facilitates consumption.

As for the safety of creatine supplementation, a Paper in the position By International Sports Nutrition Society He came to the conclusion that creatine supplementation does not constitute major side effects in healthy people compared to placebo, even at higher doses.

Considering this, creatine was not resistant to the participation of negative claims. Anecdotically creatine can have some whispers of undesirable side effects; However, research tests Common myths and misunderstandings of creatine (including concerns about water retention, hair loss and dehydration) have largely removed many fears.

Resistance training is crucial

It should be noted that although creatine consumption can still show itself some positive effectsTo a large extent, creatine consumption in combination with retaining training leads to benefits.

Resistance training can increase muscle growth and efficiency (Muscle power, muscle strength and muscle strength) and this combination of creatine with resistance training will maximize its effects. Thus, resistance training is the most important element of the positive effects of creatine.

Of course, creatine is not a necessary nutrient. People can see an improvement in muscle growth and muscle efficiency, focusing on consuming high quality and rich in nutrients, a well -designed individualized resistance training program, combined with the right high -quality sleep and proper stress management without having to supplement creatine.

A healthy lifestyle is the basis of well -being, including the foundations under effective muscle building.

Creatine supplementation has hit the hands of people looking for a secret of a larger size and muscle performance. It is well studied and widely accepted, and popularity is still growing due to positive effects in combination with the training program of solid resistance, its safe risk profile when consumed in doses based on evidence and its cheap.

Although creatine supplementation is not necessary, it can be a practical, inexpensive and effective choice for people looking for the benefits of muscle growth and more.