List Contents

• What is bodybuilding creatine?
• Types of bodybuilding creatine
• Advantages of using creatine in bodybuilding
  • 1... improving sports performance
  • 2... increasing muscle mass after muscle injuries
  • ..

    What is bodybuilding creatine?

    Creatine, which is a natural source of energy, plays a role in the contraction of skeletal muscles.. This substance helps the muscles to continue working by creating a constant source of energy, especially during exercise.. Almost half of the body's creatine (one to 2 grams per day) is supplied through the diet by eating natural red meat and seafood. It is produced by the liver, kidney and pancreas.

    Read more: 4 of the benefits of magnesium pills in bodybuilding + the best time to use

    These days, creatine is also available as a supplement... Usually, those who cannot get enough creatine through their diet or people who exercise a lot go for these products.... Those who do bodybuilding use creatine supplements more than other athletes.... Bodybuilding creatine is called creatine in English.

    Types of bodybuilding creatine

    Creatine supplements are produced in the form of powder, tablets, capsules, liquid or energy.... Creatine is available in different forms, including creatine monohydrate and creatine nitrate... Currently, creatine monohydrate is the most common supplement used by athletes.

    Read more:What are the types of protein in the body?

    Benefits of using creatine in bodybuilding

    There are many claims about the benefits of creatine supplements, some of which have been proven by research. The benefits of creatine supplements include:

    1.... Improving sports performance

    Many athletes try to use the best bodybuilding creatine in the world, because there is evidence that this supplement is effective for high-intensity sports training.... Creatine allows the body to produce more energy, so the athlete can perform more intense activities and achieve more.

    Of course, the results of research on the effect of this substance on sports performance are contradictory.... One study showed that this supplement increases the effect of resistance training and improves lean mass and nerve function.... But in another study that was conducted on 17 young women for four weeks, creatine supplementation did not affect their performance.

    Read more:Bodybuilding nutrition program for athletes

    2.... increase in muscle mass

    Research on the best bodybuilding creatine for muscle building has shown that this supplement helps muscle growth by increasing anabolic hormones including insulin-like growth factor (IGF-1), increasing water in muscle cells, and reducing protein breakdown.

    3.... Repairing injuries after injury

    Research shows that creatine supplementation prevents muscle damage and can improve the recovery process after injury. In addition, taking this supplement after an intense resistance training session has an antioxidant effect and may help reduce muscle cramps.

    How to use bodybuilding creatine

    Many people start using this supplement with a loading phase to quickly increase muscle creatine stores....During the loading phase, which lasts five to seven days, you should consume five grams of creatine four times a day....Eating foods containing carbohydrates or protein can help absorb this substance....After the loading period, you need to get three to five grams of creatine every day to keep the levels in the muscles high.

    If you decide not to do a loading phase, take three to five grams of creatine every day. As such, it may take four weeks for the body's creatine reserves to reach their maximum.

    Since creatine draws water to muscle cells, it is recommended to consume it with a glass of water and keep your body well hydrated throughout the day.

    Read more:Why are you not losing weight no matter how hard you try?

    Effects of bodybuilding creatine

    Researchers believe that short-term use of creatine supplements at recommended doses is safe for most athletes. However, the US Food and Drug Administration (FDA) has not confirmed the safety and effectiveness of this product.

    Using creatine supplements in high doses may affect the liver, kidneys, or heart. Other possible side effects of this supplement include:

    • heartache
    • Nausea and vomiting
    • muscle cramps
    • diarrhea
    • Weight gain due to water retention in the body
    • Excessive sweating
    • Low blood sugar
    • Increased blood pressure

    Read more:One month diet

    People with kidney disease are advised not to use creatine... People with the following diseases should also consult their doctor before taking this supplement:

    • Diabetes
    • Deep vein thrombosis (DVT)
    • Disorders related to electrolyte balance
    • Disorders of the digestive system
    • Irregular heartbeat
    • Kidney stones
    • Liver disease
    Migraine
    • Diabetes
    • bipolar disorder
    • Low blood pressure when standing

    The safety of this supplement has not been proven for pregnant and lactating women.. Therefore, these women are advised to avoid using it.

    Read more:Difference between unhealthy diet and healthy diet

    Drug interactions of bodybuilding creatine

    Today, creatine is combined with caffeine and ephedra in a number of energy drinks.... Since one case of stroke occurred after taking this product, there are concerns about its side effects.

    Creatine affects the amount of water in the body, so its use with diuretics may lead to dehydration. In general, it is recommended to avoid taking this supplement with any medication that affects the kidneys. In addition, it seems that using this supplement with probenecid (a gout drug) can increase the risk of kidney damage.

    Learn more: What is the use of powdered milk for adults?

    Endword

    Creatine supplementation is safe for most people, but in some cases it may cause side effects.... For this reason, it is best to consult a nutritionist or an online dietitian consultation before taking.... This is especially important for those who are sick or taking medication.... For advice, you can visit the GCORP LLC website... at GCORP LLC, in addition to the face-to-face appointment system, the possibility of online consultation with a nutritionist has been provided.

    Frequently Asked Questions

    What is bodybuilding creatine made of?

    Creatin is made up of three amino acids l-arginine, glycine and l-methionine.

    What does creatine do in bodybuilding?. Muscle mass by increasing anabolic hormones and decreasing protein breakdown.

    Which creatine is good for bodybuilding?

    Right now, creatine monohydrate is the best supplement you can get.

    Can you use bodybuilding creatine for teenagers?

    Since few studies have been conducted on the safety of creatine supplements for teenagers, most experts recommend using this product only for athletes over 18 years old.

    What should we take bodybuilding creatine with?

    It is better to increase this supplement with a carbohydrate-containing drink. For more guidance, get help from a nutritionist.

    What is the best bodybuilding creatine for skinny people?

    Scientifically, there is no special limit for skinny people and these people can use all the creatine supplements on the market.

    Does this creatine supplement cause hair loss? Causes hair loss by increasing Dihydrotestosterone (DHT) hormone. Of course, more research is needed to make a definite conclusion.. If you have a history of hair loss, consult your doctor before taking a creatine supplement.

    How to prepare creatine for home bodybuilding?

    Some people mix different ingredients such as egg white powder, malt extract, dry milk and wheat germ powder and prepare homemade creatine... but you should note that the supplements in pharma cannot have the same effect.

    Sources: my.clevelandclinic, medicalnewstoday, healthline

    Was this article helpful to you?

    Rating A 4.1 / 5... Number of votes 46

    No score has been registered yet