Creatine

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Creatine: Physiological Benefits and Athletic Performance

Creatine is a carboxylic acid containing nitrogen. This substance was discovered back in 1836 as an unknown component of skeletal muscles. In the history of bodybuilding, it appeared in the early 90s of the 20th century, when it was proved that daily intake of monohydrate increased muscle content by 20% within 5 days.

Physiological and athletic benefits:

  • Increase in muscle strength.
  • Building "dry" muscle mass.
  • Acquisition of relief and muscle density.
  • Increasing the production of anabolism hormones.
  • For the purpose of losing weight (by increasing the intensity of training).
  • Buffer lactic acid and reduce muscle soreness after exercise.
  • Strengthening the health of the cardiovascular and nervous system.

Creatine Protein: How It Affects Muscle Recovery and Growth

According to the researchers, creatine protein improves physical performance during intense short-term activities, such as sprints or weight training. Creatine supplementation is recommended in strength sports that require explosive strength and power (rugby, bodybuilding, weightlifting, athletics, swimming). Creatine also speeds up the recovery period after such workouts.

Even though studies show no harm from taking the best creatine in healthy adults even in the long term, there are some categories that need to be taken with caution. This applies to individuals with individual immunity, as well as adolescents and the elderly.

Best Creatine: Evaluating Safety, Side Effects, and Interactions

There are no specific studies that would prove the incompatibility of cretin with any substances. However, there is a hypothesis that this amino acid should be taken with caution along with caffeine and beta-alanine. In the first case, caffeine can significantly reduce the effect of creatine. For example, if you drink a protein shake that includes this amino acid, caffeine-containing energy drinks are best consumed after a considerable amount of time.

In the second case, the combination of these two amino acids can cause a slight tingling sensation. In any case, if you feel any negative sensations, it is better to reduce the doses and not combine these 2 components.