To date, there is a belief that a serious increase in sports and numerous training sessions will not work without including special supplements and sports nutrition in the daily diet. Creatine - one of the favorites of fans of weightlifting and sports in general.
Creatine - a substance that participates in the exchange of energy. It accumulates in the skeletal musculature and ensures its growth, improves the synthesis of proteins in the body. Most often, creatine is preferred by beginners.
How does creatine work?
When entering the body of creatine, along with water, it enters the muscles and stimulates their growth. There is a thickening of the muscle fibers and the growth of muscle mass. Also, creatine accelerates recovery and increases stamina, giving athletes extra time for increased training.
Is creatine harmful to health?
The fact is that the action of creatine on the human body to this day remains completely unexplored. However, there are a number of possible negative consequences when using it:
- bloating;
- water retention in the body;
- problems with digestion;
- cramps and spasms;
- acne.
How does creatine affect potency?
Repeatedly on the Internet or in the discussions of fighters for "correct sport", you probably noticed this phrase: "The use of creatine leads to impotence and infertility." To date, this expression is attributed to the number of myths that can scare novice bodybuilders. The use of creatine and problems with potency are not connected in any way.
I propose also to get acquainted with other false opinions about the consequences of using this substance:
- Creatine helps increase blood pressure;
- Creatine has a carcinogenic effect;
- Creatine has a negative effect on the heart;
- Creatine is addictive.
How long can I take creatine?
The daily normalized dose of intake is up to 5 grams at any time convenient for you.
How to test creatine for authenticity?
For their own benefit, some companies that produce creatine mix it with different fillers, so when choosing a creatine, you should be extremely careful and buy it from proven manufacturers. The powder has no smell and almost no taste. Also, pure creatine leaves a small precipitate, but if this does not happen - the substance is mixed with glucose and the creatine content in it is not more than 20%.