Creatine is an essential, naturally occurring substance found in the muscles of humans and animals and is required for energy metabolism and movement. The human body has about 100-140 g of this substance, which acts as an energy source for muscles. The daily consumption of creatine under normal conditions is approximately 2 g. Creatine is as important for life as protein, carbohydrates, fats, vitamins and minerals. Creatine can be synthesized by the body on its own from 3 amino acids: glycine, arginine and methionine. These amino acids are the components of protein.The timing of taking creatine right before a workout is not considered the most appropriate, although many sources recommend it. First, it interferes with water metabolism, since creatine is known to cause some degree of dehydration, which is desirable to avoid during training. Secondly, pre-workout metabolism is less predisposed to the transport and absorption of creatine. Thirdly, before training, it is recommended to take carbohydrates with a low glycemic index, because they supply cells with energy for a long time and in a normalized manner, unlike fast carbohydrates, which create a concentration peak of glucose with its deposition in the form of fat. Fourth, the body does not require a fresh supply of creatine during training, as filled muscle stores are in a stable state during this time.
It is also not advisable to take creatine during training. In addition, one scientific study showed that taking creatine during training makes it difficult to perform exercises. This is associated with the state of dehydration caused by the intake of creatine.
The best time to take creatine is after exercise for an hour, when the metabolic state of the skeletal muscle is most receptive to insulin-mediated creatine uptake. In addition, this time is most favorable for the consumption of simple carbohydrates, amino acids or fast-digesting protein, which also activate creatine transport by stimulating insulin production. On rest days, the supplement can be taken at any time of the day.
Time of taking creatine in relation to food
There is no consensus on this, as there are arguments in favor of taking creatine before meals, as well as after. Many scientists recommend taking it before meals, as food can slow down the absorption and downstream passage of creatine. gastrointestinal tract, which increases the residence time of creatine in the acidic contents of the stomach, and this leads to an increase in the percentage of conversion. On the other hand, food can buffer an acidic environment. However, in Lately, scientists have finally proved that creatine monohydrate is slightly destroyed in the acidic contents of the stomach, so food intake does not play a special role.
In 2008, Deldicque L et al. conducted a study in which they determined that the absorption of creatine does not depend on whether it is taken with food or in its pure form on an empty stomach. In all cases absorption was almost complete.
Given that it is advisable to combine creatine with transport systems (amino acids, protein, fast carbohydrates, and others), it is better to take it between meals.
Creatine with transport system
Creatine with a transport system has its own specific features regarding the time and frequency of administration. So, unlike the usual monohydrate, it is better to take it before training, this is due to the fact that it usually contains active substances that are in demand during training. However, variations are possible, so the time of admission is determined by the instructions of a particular manufacturer.
A beautiful and trained body is the dream of any person. Recently, creatine on drying has been very popular. What is this substance? What are its properties, pros and cons? Recently, the market of special preparations for athletes is replete with different names, and it is often not easy to understand this variety.
Creatine is a naturally occurring, nitrogen-containing carboxylic acid. This component is an integral part of the human body, and of all representatives of the order of vertebrates. Being concentrated in muscle fibers, creatine plays a very important role in energy metabolism. In other words, it is a kind of energy source. And it occupies not the last place among proteins, carbohydrates, as well as fats and vitamins of all groups, and other useful elements that are vital for the normal functioning of all systems of the human body.
The world first learned about the existence of creatine in the first half of the 19th century thanks to a French researcher. Over many years of research and experimentation, the regulatory effect of creatine on the force of contraction of the heart muscle has been revealed.
Even more exciting was the discovery of incomplete elimination of creatine when supplemented artificially as a dietary supplement. After certain studies, experts have established an increase in the level of acid in muscle mass. And then came the conclusion about the effect of creatine on growth muscle mass.
The properties of creatine did not give rest to specialists seriously dealing with the problems of special nutrition and the use of various supplements by athletes. Really interesting results of using this substance have been discovered:
- significant increase in strength indicators;
- a significant increase in muscle volume;
- positive effect on muscle relief;
- the ability to lower cholesterol levels;
- anti-inflammatory properties.
And this is not a complete list of the unique properties of creatine. You just need to skillfully use them.
Effect on muscle mass
The body itself is engaged in the production of creatine. But it may be necessary to take additional doses of this substance, for example, with a passion for sports, in the process of drying. This process, which is quite costly in terms of effort, is necessary to give relief to the muscles and remove excess subcutaneous fat. Drying should not cause harm to the body and the body as a whole. It is important not only to get rid of fat, but also to preserve the existing muscle mass.
When an athlete performs exercises, especially those requiring huge energy costs, the body's need for the reproduction of the most important nucleotide - ATP (adenosine triphosphate) sharply increases.
When the load increases, the body needs this universal source of energy. Muscles require constant replenishment.
The answer to this question is actually very simple: you need to use creatine as a supplement to your daily diet. Constantly receiving ATP, muscle tissue becomes much stronger.
Is it possible to lose weight by taking creatine?
Creatine is often used for weight loss. Considering that taking creatine contributes to increased muscle endurance and additional energy inflow, it is possible to increase the activity and duration of training. Prolonged exercise with increased intensity helps to remove excess fat.
For the first time, the use of creatine for weight loss was discussed in the early 90s. XX century. At the same time, the ability of the substance to increase body weight was demonstrated solely by increasing the "dry" muscle mass.
When taking additional doses of creatine, it is very important to pay attention to a sufficient level of water intake.
Even more important is the dosage. At the very beginning of the intake, the amount of creatine can reach 20 g per day (i.e., 5 g per 4 doses per day). After 20 days, the dosage is reduced to 10 g per day.
You can use this substance for drying. However, it should be borne in mind that the main property of creatine monohydrate is the retention of water in the body.
Of course, taking the drug without the complex exercise it's impossible to lose weight. Weight loss will be noticeable visually (after the loss of accumulated fat reserves as a result of intense training).
It is noteworthy that the effect of the growth of strength indicators is more noticeable in men. This is due to higher levels of the hormone testosterone in men.
Therefore, for women, the use of creatine during drying in order to lose weight is more appropriate. With ordinary diets, which sometimes girls who want to gain beautiful figure significant loss of muscle mass occurs. Creatine can be very useful, because it preserves muscle mass, helping to get rid of only the fat layer. Active training, rational, balanced nutrition and the use of creatine within reasonable limits are quite capable of helping to achieve the ideal of femininity - a beautiful, well-formed figure.
Necessary Precautions
The main disadvantage of creatine is the increase in body weight associated with fluid retention in muscle cells and muscle tissue.
In those types of sports where well-developed relief muscles are evidence of the achieved goal of training (bodybuilding, etc.), increased mass can play a positive role. However, excess weight becomes highly undesirable for those athletes who are involved in running and other sports that require speed and endurance with a small body weight.
Sometimes, when taking creatine, especially during the loading phase, many suddenly notice fluid retention. Less commonly, convulsions and some internal discomfort are noted. It is also necessary to take into account the load on the kidneys, because it is they who have to process creatine. If in small doses and for a short period of time taking creatine for weight loss can be considered safe, then its long-term use is undesirable.
- one of the best and most effective sports supplements for amateur athletes. This type of sports nutrition stimulates the growth of lean muscle mass, increases strength potential and endurance. Most often, creatine is used during mass gain, but some athletes also use it during cutting. The question of whether it is possible to take this drug during relief training is one of the most popular among beginners, and in this article we will answer it.
It has been scientifically proven that creatine retains water in the body. Accordingly, this prevents athletes from increasing their relief, but at the same time, fat burning processes occur in the same way as without creatine.
We believe that creatine can be consumed during cutting and here's why:
- It increases endurance in training - accordingly, you can burn more calories;
- Creatine increases strength - during drying, strength often drops very much, and with the help of this supplement you can keep them at the same level;
- Creatine contributes to the growth of lean muscle mass - yes, of course, it is impossible to gain mass and lose weight, but with the help of creatine you can probably reduce the loss of muscle volume during cutting.
The disadvantage of creatine, as we have already said, is its ability to retain water in the muscles. But this should not bother you if you want to reduce the total amount of fat, and not compete. You can get rid of water after you stop taking creatine.
There are many different forms of creatine, but the most effective is creatine monohydrate, and we recommend using it, both during mass gain and during cutting. This supplement should be taken at 5g per day.
There is another method of receiving - using the download. This is when in the first 5 days they take 20g per day, and then reduce the dosage to 3-4g. Latest Scientific research showed that the human body is not able to absorb more than 5g of creatine per day, so taking a larger amount is impractical.
During cutting, creatine can be consumed along with amino acid complexes (preferably BCAA), as well as proteins, fat burners, pre-workouts and other supplements.
conclusions
We believe that the question of the possibility of using creatine during cutting can be considered closed. Creatine won't stop you from burning excess fat, but will help maintain strength and muscle volume, as well as improve performance in training.
The disadvantage is water retention, which can greatly demotivate you, because when weighing you will not see the results, as the fat will go away, but the amount of water will increase.
Should You Take Creatine During Relief Workouts?
Even McRobert Stewart, the author of phenomenally useful manuals for bodybuilders and a famous athlete, wrote that for a quality pump, it is not at all necessary to surround yourself with a bunch of jars of sports nutrition, it is enough to have only protein and a creatine supplement.
At the same time, his statement sounded equivalent for all training programs - for weight loss, weight gain, muscle growth. However, many athletes are skeptical about such a universal technique, doubting whether it is possible to take creatine on drying the body?
It would seem, indeed, what a relief, if the muscles seem to be pouring, and no longer due to growth, but due to a rush of fluid - this is not a very valuable fact, both in competitions and in improving the form.
So, let's dispel all doubts and figure it out - creatine when drying the body: yes or no?
Creatine Functions
We are not the first to ask this question. In particular, Anthony Almada, in 94, just conducted studies that proved that the positive increase in the “dry” mass due to creatine is significant, and an extra kilo of fluid is also blown away, as it appears during a pause in cyclic intake. In addition, the scientist and his followers in the course of further experiments also found out the potential effect of the drug on increasing the productivity of the training. In principle, this is a logical fact, given that, as a component of skeletal muscles, it affects energy metabolism in muscles and nerve tissues.
What are the benefits of creatine monohydrate for drying and other forms of this substance to athletes using them?
- The rise in indicators of power, performance, strength occurs due to an increase in the concentration of ATP. Of course, only within reasonable limits, this does not mean at all that now it will be possible to start working sharply with heavy weights, but the difference will still be obvious. By the way, this also contributes to an increase in “dry” mass, because muscles can work in an enhanced mode, shrinking to peak capabilities.
- Relief improvement is a contradictory, but still a fact. Many athletes like the hydration effect of the supplement on muscle cells, which significantly increases them. Muscles seem fuller, rounder, pumped up. And although, at Mr. Olympia - the jury may not perceive this fact as victorious, your body will certainly become the object of envy and desire on the beach.
- By the way, again, it has been experimentally proven that muscle hydration enhances protein synthesis and inhibits its breakdown.
- Lactic acid buffering is one of the most rewarding benefits of creatine intake during cutting for athletes who practice intense strength training.
- Stimulation of the production of anabolic hormones - somatotropin, testosterone, insulin, suppression of myostatin, in response to load training.
In addition, taking creatine lowers:
- Cholesterol
- The level of inflammatory reactions
- Risk of developing neuromuscular disorders
- Consequences of cardiovascular diseases
And there can even be no doubt whether vegetarians need creatine when cutting. Of course, this option in the form of a supplement is the most optimal for them, since by refusing meat, they actually lose one of the most valuable sources of this substance, and, accordingly, lower their sports capabilities down several levels at once, without using the body's potential to the fullest.
Contraindications
Sports supplements are not a medicine and their use cannot have a critical effect on health. Allegations of imaginary "specialists" that creatine is harmful, you can not drink it - nothing more than a desire to stand out from the mass of "gray" scientists. This is the same nonsense as saying that after a reasonable use of meat, milk, fish containing it, you can end up in intensive care.
But still, you should not abuse it either, and if you are taking a sports drink containing this substance as an additional ingredient, you should seek the help of a good doctor. Find out from him your individual dosage, and also whether it is possible for you to drink creatine on drying if you have any rare disease of the muscular system or there are signs of intolerance.
How to choose dry creatine
Creatine monohydrate is considered the most bioavailable form of it, so it is advisable to focus on this form of supplement in your choice. Buy products from quality-assured brands and retailers, and be sure to look at the reviews on creatine during cutting, for the selected product.
Many girls think about how to lose weight. This helps not only effective workouts but also sports nutrition. If you drink creatine monohydrate for weight loss, you can achieve certain heights in bodybuilding, increase productivity and dry the body. This supplement promotes protein synthesis, which helps muscle mass to strengthen and grow.
What is creatine
This is a substance that is a nitrogen-containing compound. In the field of food biochemistry, it is known as non-protein nitrogen. The body can get creatine from food (meat and fish) or produce it on its own with the help of the liver and kidneys from amino acids (arginine, glycine and methionine). It is worth noting that most of the beneficial substances contained in food are destroyed during its preparation. For this reason, bodybuilders need to take special supplements that help build muscle mass.
Properties
Creatine monohydrate is a protein that is characterized by an anabolic effect. According to Wikisport, it helps build muscle, increase body weight, both for men and women. Some athletes claim that this supplement serves effective protection from neurological diseases. Other benefits of creatine:
- promotes rapid recovery after training;
- improves performance;
- beneficial effect on brain function;
- helps the body produce ATP (adenosine triphosphate).
Action
The supplement has a complex effect on the body. When exercising with high intensity its main role is to increase the stores of phosphocreatine in the muscles. This substance helps the body produce more ATP, which is the main source of energy. Many people think that you need to take creatine for weight loss, but in this case it is not very effective. However, the drug saturates the body with protein, so that the athlete is able to train with a vengeance. Creatine supplements also help:
- increase endurance;
- increase the number of anabolic hormones (IGF-1);
- hydrate cells (increase their water content);
- reduce protein breakdown in tissues;
- lower myostatin levels.
Contraindications
For years, athletes have tried to avoid creatine monohydrate due to side effects. It was believed that the use of the additive causes the following harm:
- it causes dehydration;
- violates the water-salt balance;
- contributes to gastrointestinal disorders;
- has a negative effect on the kidneys, liver;
- causes hyperemia (overflow of blood vessels).
Over the past ten years, studies have been conducted on innovative equipment that have not been able to confirm these rumors. the only side effect creatine is weight gain (due to increased water concentration inside the cells). For many athletes who want to create a beautiful body relief, this is what they need. However, it is worth noting that when losing weight, this fact can serve as an obstacle.
How to take creatine monohydrate
Drinking creatine for weight loss is not worth it, because it will not give the desired effect. The main purpose of taking the supplement is to saturate the muscles useful substance to build mass. To get the desired result, you need to follow the instructions and not exceed the norm. How to take creatine correctly? A reasonable dose of the drug is 20 grams per day. The daily portion should be divided into four doses of 5 g each. It is best to consume protein within a week with food rich in protein or monounsaturated fats (fish, meat). This will speed up the absorption of the supplement.
Is it possible to take it when drying
The supplement itself does not promote weight loss. It helps to increase the intensity strength training, increase the endurance of the athlete. Due to the implementation of a large amount of work (exercises), a person begins to lose weight. However, it is worth remembering that an increased content of creatine in the body contributes to water retention in muscle tissue. It is good for building muscle and increasing body weight.
Can you take creatine with a fat burner?
Studies show that the nitrogen-containing substance hardly interferes with other additives. It all depends on the specific brand. Many bodybuilders (female and male) take creatine monohydrate for weight loss along with various fat burners. The logic is this: one drug increases endurance, which helps to train more actively, the other burns excess weight. The only negative in this scenario is dehydration, so you should drink plenty of water and give an increased load while taking two supplements.
What to take
Take an anabolic supplement with plenty of water to avoid potential stomach problems. Liquid creatine can be taken at any time. However, powder capsules are best taken with a meal rich in protein and healthy fats. This will help increase the absorption and distribution of nutrients in muscle tissues. What products should be used together with the drug:
- lean meat;
- fish;
- milk, cottage cheese, fat-free yogurt;
- cereals (rice, buckwheat);
- green vegetables.
Creatine is a safe supplement, but its action has its contraindications. What is it incompatible with?
- with caffeine;
- ephedra extract;
- medicines for the treatment of ulcers, gout.
Creatine for weight loss for girls
This supplement helps increase hours spent in gym, but for weight loss it is not very effective. Women who want to get a slim figure and get rid of excess weight, must understand that the drug can become an obstacle in their path. Its use contributes to the growth of muscle mass, and you should be prepared for this. It is shown to girls with an anorexic physique or those who are engaged in bodybuilding. The supplement will help increase volume and create a beautiful body relief.
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