Creatine – Everything You Need To Know About Its Properties

You’ve probably heard of creatine as a very healthy dietary supplement for athletes.
Creatine - everything you need to know about its properties

Creatine is an organic acid that helps us strengthen and build muscles. We eat it with meat or, if we are vegetarians, in the form of supplements.

It is important for us to understand how this amino acid affects our body. Thanks to this, we will be able to decide whether we should take it for a while.

Find out from the article below what creatine is . And also what are its properties and how we should take it in order to get the most benefits from it.

What is creatine?

Creatine is an organic acid produced by our liver from three amino acids : arginine, glycine and methionine. Creatine is stored in the muscle fibers until it is released as energy during exercise – especially if it is short but intense.

Although our body produces creatine itself, taking it also in the form of a supplement can have a positive effect on our muscles.

Health benefits

Creatine has the following health benefits:

  • increases muscle endurance
  • gives us a sense of greater physical strength
  • increases muscle mass

Are there creatine-rich foods?

Keep in mind that creatine cannot be obtained from plant-based foods, so vegetarians should consider consuming it as an occasional supplement.

Creatine

Here are the creatine-rich foods, in order from highest to lowest:

  • Herring
  • Veal
  • Tuna
  • rabbit
  • Chicken
  • Cod

However, remember that to get 5 g of creatine (recommended daily amount) we would need to consume over a kilogram of herring per day.

Moreover, a large amount of this nutrient is lost during the food cooking process. For this reason, it is recommended to take supplements if you want to increase your creatine consumption.

Creatine supplements

  • It is recommended to consume 5 g of creatine daily, divided into several servings. However, a more precise dose would be 1 g of creatine per 10 kg of weight. This means that a person weighing 60 kg would consume 6 g of this amino acid daily.
  • After a month of taking the supplement, take a two-week break and then repeat the treatment.
  • Creatine can be taken with water or by adding it to cocktails. If we are going to exercise on a given day, we should take the supplement just before or after to strengthen the positive effects of training.
Creatine and its properties
  • By consuming creatine, we increase the hydration of our body at the intracellular level, so it is necessary to drink more water, especially between meals and during physical activity. You should consume 1.5 liters of water a day, and even 2 liters on hot days when we sweat.
  • It is important to understand that the Creative only retains fluids at the intracellular level and has no negative effect on kidney function.

Other Ways To Increase Muscle Mass

It is possible that we have decided to increase or sculpt our muscles or simply to improve the shape of our body. Perhaps we have started regular training and we need extra energy.

Healthy creatine

We can also follow these simple and effective tips that will additionally support the work of the supplement:

  • Limit the consumption of harmful fats : cookies and cakes, ready meals, fried foods, margarine, ice cream, sweets, low-quality oils, snacks and the like.
  • Increase your consumption of healthy fats: extra virgin olive oil and coconut oil, nuts, seeds, avocado, clarified butter or ghee, egg yolks, blue fish and the like.
  • Eat protein with every meal, combining animal proteins (meat, fish, eggs, dairy) with plant-based proteins (legumes, nuts and seeds, grains such as quinoa and millet).
  • Eat a portion of protein after exercise, no later than 40 minutes after its completion. During this time, we should also consume the appropriate portion of creatine.
  • Do toning exercises using dumbbells or other elements that will help us strengthen the muscles (ribbons, weights or our own body weight). Initially, we can start with two or three workouts a week, alternating between different muscles in our body. After three months, we can reduce the number of training sessions to one or two per week as part of maintaining the effects, depending on the results obtained.
  • We highly recommend vegan protein shakes, which are now available in powdered form. They are made from products like peas, hemp, brown rice or whey. We can combine them with fruit or vegetable drinks.

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