What are the effects of creatine? – XXLNUTRATION

Creatine can be the most popular food supplement you can take. Creatine is one of the most studied supplements in the world and the results are clear: creatine works! However, we note that there are still many questions about creatine. For example, the effect of creatine is not clear for many athletes. This is the reason why we answer in this xxl nutrition blog to the question: what is creatine doing? So, you will know what creatine does to your body and what are its benefits Come on athletes!

How does creatine work?

We think it is important to know how creatine works. In another blog, we explained what creatine is.

Creatine contributes to the supply of energy to the muscles necessary to make movements (in particular explosive and short movements). Your body needs energy to move the muscles. This allows the muscles to contract. Your body draws its energy from the ATP (Adenosine Triposphate). In addition, your body can complete this energy using fatty acids, amino acids and glycogen (carbohydrates). On the other hand, creatine can also be used as a source of energy, in the form of creatine phosphate. Depending on the duration and intensity of the movement you want to do, your body chooses the most effective source of energy.

During the explosive cost of the costs, such as the training of the strength or the training of the sprint, your body uses creatine phosphate. In your body, creatine is converted into a creatine phosphate to reconstruct the reserves of the creatine phosphate system. Since these reserves are limited, it is often not possible to maintain an explosive movement for a long time. After 10-15 seconds, you will notice a decrease in muscle strength and explosiveness. There is no more quite creatine phosphate available to produce more ATPs.

Creatine in the form of a complement allows your body to increase creatine phosphate reserves. Scientific research [1] It shows that this facilitates the execution of explosive efforts. Consequently, creatine is a popular complement between the strength athletes. Taking 5 grams of creatine a day, more creatine is stored in the muscles. During explosive efforts, your body can therefore produce more creatine phosphate, which increases the energy available for the contraction of the muscles.

What are the effects of creatine on the body?

You could read on how creatine works. But what are the effects of creatine on your body when you start taking it? When you take creatine in the form of dust, it is absorbed in the stomach and intestine. It is then transported to muscle cells and is stored there. This means that muscle cells maintain more waterthat makes them swell. They increase the volume, which leads to a slight increase in body weight. Your muscles appear Even bigger, but it is an optical effect (because the volume of muscle cells increases) and not a direct increase in muscle mass.

A greater reserve of creatine in your body means that your body can release more energy during explosive efforts. This energy reserve is used for short -term and explosive efforts. Creatine is therefore particularly suitable for strength training. Below you will find more information on the effects and advantages of creatine.

The advantages of creatine

Now that you have read how creatine works and what does it do for your body, let’s examine the main advantages of «white gold». Because creatine certainly has advantages! How about these interesting advantages of creatine:

1. Creatine stimulates muscle growth during explosive efforts
2. Creatine increases force during explosive efforts
3. Creatine improves performance during explosive efforts
4. The use of creatine is safe
5. Creatine supplements do not stop the natural production of the body
6. The monohydrate creatine is cheap

1. Creatine stimulates muscle growth during explosive efforts

The main reason why people take creatine is that it stimulates cumbersome muscle growth with force. And this is where the creatine excels! Hundreds of studies have shown that the intake of creatine improves performance in the gym. Interesting for the bodybuilders that you will say, but why take creatine if you are not a bodybuilder?

With a daily intake of 3-5 grams, creatine stimulates muscle growth (lean muscle mass) during explosive efforts. And we all benefit from muscle growth! A bigger muscle mass is really very precious when Vsouhaite makes daily efforts with less effort, but even if you want to make the most of the other sports, if you are a woman and want to develop buttocks, if you age and you are more vulnerable in case of fall, etc. A greater muscle mass is useful even if you want to lose weight, because muscle mass consumes more energy than fat.

Remember that creatine will not suddenly transform you into a clone by Arnold Schwarzenegger. This is something that often worries people when they hear about creatine, but obviously it will not happen from today.

2. Creatine increases force during explosive efforts

In addition to stimulating muscle growth, creatine also provides more force if combined with the training of explosive force. It makes creatine a precious complement to the gym, but also elsewhere. Imagine how useful it is to have more strength on a racing bike, for example. Or when performing the renovation work at home and you have to raise heavy objects. Or if you have children and spend the day to wear your baby or his toys. And what you would say, for example, if you live on the 4th floor and you have to climb the stairs twice a week with heavy races.

3. Creatine improves performance during explosive efforts

As if the stimulation of muscle growth and the increase in muscle strength were not sufficient, creatine can also improve performance during explosive exercises. This does not only mean that you will become more muscular and stronger, but that you can also make the most of your training sessions. We have already highlighted the importance of making progress several times.

This is precisely where creatine can help you. Doing more work in less time can make the long -term difference between an average result and an excellent result.

4. The use of creatine is safe

An objection that we often feel to take creatine is that it would not be sure. Fortunately, we have good news about this topic, because creatine has already been widely studied and has shown that it is perfectly safe. If you take a normal dose of about 5 grams per day, you don’t have to worry about your health.

Sometimes we feel that creatine would be bad for the liver or kidneys. . This was actually noticed by researchers, but an important observation should be added here: the people who suffer from it already had a reduced function of these organs.

Creatine is therefore not harmful to the liver or kidneys, but if you already suffer, it can cause inconveniences. In this case, we always advise you to consult a doctor first, but this advice applies all the substances other than creatine.

Another observation that we sometimes feel is that creatine leads to stomach pain. This seems to be the case only when taking high doses, for example during a load phase. During a load phase, take 20 grams of creatine a day, divided into 4 doses.

If you discover that creatine brings stomach or diarrhea pains, the solution is simple: just take 5 grams a day and wait a little longer to feel the complete effects of creatine. In our blog on the disadvantages and the side effects of creatine, you can read more.

5. Creatine supplements do not stop the natural production of the body

You probably felt that creatine hurts you because it stops the natural production of your body. It is often considered harmful if you take creatine for a long time. Sometimes it is sometimes recommended not to take creatine for a while after 8-12 weeks of use. Fortunately, it’s a myth. It is important to explain that creatine is produced by the body by a combination of amino acids. These are substances that you simply take your daily diet, so when you stop taking creatine as a complement, your body will start producing again.

Your body can never produce as much as you take 5 grams of creatine a day, this is precisely the reason why creatine is so popular. This myth was born because creatine was compared with hormones such as testosterone. It is really true that when your hormonal production is interrupted, it takes a long time to your body to restore it.

Hormones are completely different from nutrients such as creatine. They are much more complex and the production of hormones depends on much more than your diet. So don’t be afraid. Taking creatine dust, don’t stop your creatine production.

6. The monohydrate creatine is cheap

The last advantage of creatine, but no less important: creatine is cheap. The monohydrate creatine is the best known and sold variant. To be clear: without loading phase, a 500 gram jar therefore offers enough doses for 100 days. One of the most effective food supplements you can find is very cheap. Money should therefore not be an obstacle!

Do you also want to take advantage of the effects of creatine?

Are you convinced by these great advantages and is it the effect of creatine for you? You are probably impatient to start taking creatine and make the most of your training sessions. Now that you know the effects of creatine in your body and that offers many advantages, you can start taking 5 grams of creatine a day. In XXL Nutrition, you always buy the best creatine at the best price! Do you want to know more about creatine? Consult our blog: everything you need to know about creatine.

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