Creatine is a nitrogenous acid found naturally in animal tissues. It is synthesized predominantly in the liver and kidneys, with slightly lower production occurring in the pancreas and brain. A considerable amount of creatine is obtained from the diet, approximately 1g/day, when all food groups are included in the daily diet.
The main interest in this substance is related to its effect at the energy level, since it helps transport adenosine triphosphate, which is one of the most important sources of energy that our body receives.
Creatine supplementation...
Increases the amount of creatine in the body by up to 30%. There are many different types of creatine available on the market, but the simplest and most researched form is creatine monohydrate. The standard dose of creatine is 3-5g per day.
Current scientific evidence supports the intake of creatine monohydrate to provide more energy to the muscles. Therefore, athletes will be able to train longer without their muscles getting tired or feeling fatigued. It also helps to recover muscles after a hard workout, as it manages to accelerate the recovery of muscle fibers and, therefore, also reduces the risk of suffering injuries. Additionally, it provides greater athletic performance because the muscle fatigues less and favors training for longer periods.
Another aspect to highlight about creatine is that it is a perfect supplement for increasing muscle mass, since it helps a greater amount of fluid to accumulate inside the cells; this increase in muscle mass is totally free of fat and the volume will come from within the muscles themselves; it also helps to curb catabolism and reduce the muscle loss caused by age.
With creatine monohydrate being the protagonist. . ....to improve our athletic performance, it is important to highlight the combination during training with other amino acids that complement our exercise, such as arginine and glutamine; among the advantages of arginine, we have its vasodilatory capacity, stimulating growth hormone and increasing muscle mass, and glutamine aims to prevent injuries, have better muscle recovery after training, less sensation of fatigue, and avoid muscle catabolism.
When should you take your creatine monohydrate?
Although creatine can be taken at any time of the day, it will always be necessary to check the components of your sports supplement very well, since some of them, which sometimes accompany creatine monohydrate, have greater benefits if consumed before training. Consult an expert and enjoy all the benefits that creatine has for you.