Creatine for bodybuilding | How to use creatine

Creatine for bodybuilding | How to use creatine

There are a lot of questions about what Creatine is? And about the benefits, it contains, especially for bodybuilders? And what are the possible damages to him? And how is it the best way to get it?

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Creatine is a form of organic acid found in the human body, and this acid supplies the various muscles of the body with the amount of energy it needs to be able to exercise, and sportspeople are keen to get them to increase their strength and ability to perform exercises. Different sports, creatine can give muscle fibers to help with good amounts of energy.

Creatine Sources

This organic acid is available in many food varieties but is highly concentrated in fish and meat, which is mainly due to athletes' keenness to eat fish and meat frequently, as animal proteins are made up of many forms of acids, especially creatine acid.

Bodybuilders who are in advanced stages of building muscle mass in the body do not sufficiently intake of this acid in animal proteins, so they resort to supplement pills of this acid to the extent that they need it.

Creatine Types

Creatine has many species including a monohydrate, alclen, chile magnesium, and many other types, and the reason why there are multiple types of this acid is that it is a substance that is not in a stable form in the human body, but that most types of creatine turn to a substance known as kiriatininin, This substance cannot be utilized by the body, which makes there are many different types of this acid and each of it has many advantages and disadvantages, and the stability of these types in the body varies greatly.

Creatine Benefits

- Creatine increases the concentration of protein in the muscles, giving muscles a faster ability to grow.

- Reduces the pain that results from exercise, severe exercise causes muscle tearing causes severe pain, and the presence of creatine reduces the proportion of lactic acid that causes this pain.

- It provides the muscles of the body with a high amount of energy, and this is the most famous feature of this acid when the energy increases with the muscles the athlete can lift weights more easily, and he can build a muscle mass in less time.

- Pulls the water in the muscles.

Creatine Damage

Creatine is an amino acid that is naturally found in the muscles, as it contributes to energy during high-intensity exercises or weight lifting exercises, and it is very common to take creatine as a dietary supplement among athletes and bodybuilders to get Muscles, strengthening their strength, improving performance during exercise, oral creatine in permissible doses are generally considered safe, but some side effects occur when taken in high doses, including:

- It causes pain and flatulence in the abdomen, but this is a temporary problem for it, it will disappear when the amount of this acid is reduced.

- Negatively affects the functioning of the kidneys, taking it for long periods causes damage to the kidneys.

- Taking creatine as a dietary supplement in the wrong way affects the health of the body significantly, the body will get used to this amount of this acid, and therefore will decrease the amount of acid produced by the body, and if left taking this acid will cause many health problems that last for long periods.

- Drought.

- Weight gain and fluid retention in the body.

- Fever.

- Inability to withstand heat.

- Kidney and liver damage.

- Kidney stones Swell.

Permitted doses of creatine

People usually start with a loading dose of creatine, where 20 grams per day is taken for 5-7 days, and these fines must be divided into four servings during the day; It is worth mentioning that the loading period can be exceeded and start consuming 3-5 grams of creatine per day for 3-4 weeks, and it should be noted that the importance of taking water during the period of creatine is due to its ability to draw water into the muscle cells.

How to use creatine

This paragraph describes the method of using creatine of the type of monohydrate, one of the most popular and widespread species, but it should be noted before starting to take this acid that people who want to take creatine should be above average in bodybuilding, which means not less The duration of exercise is about 6-9 months, and the best way to take creatine is divided into two stages:

Phase 1

It is 4-6 days long, in which keratin acid is taken intake 25 grams per day, divided into 5 parts, i.e. 5 grams at a time, preferably the time between each meal is equal.

Phase 2

This phase is for 25 days, in which the amount of creatine is reduced to an average of only 5 grams per day. After the end of the second stage, you should take a break for a month or more depending on the nature of the body, and then reuse creatine again.

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Reference

- Mayo Clinic Staff (12-10-2017), "Creatine"، www.mayoclinic.org
- Rudy Mawer, MSc, CISSN (22-4-2016), "10Health and Performance Benefits of Creatine"، www.healthline.com.
- "Find a Vitamin or Supplement CREATINE", www.webmd.com,