The popular supplement among those who perform physical activity, creatinine contributes to the best exercise performance and helps in boosting the strength and muscle mass of the human body. But do you know how to add it to your food?
Portal Oliberal.com We have separated some information and tips for those who want to start taking creatine and see the results in the body. Check it:
What is Creatine?
Creatine is a food ingredient with amino acids glycin, methionine and arginin, and acts as a source of energy production for muscle cells. It is naturally produced in small quantities through the liver, pancreas and kidneys and is stored in the muscles.
In addition, the material can also be found in red meat, fish and some other animal products.
What are the advantages of creatine?
It brings many benefits to the quality of life. For people who practice physical activity, especially bodybuilding, creatine consumption strength gain and help in the process of restoration and development of muscle mass, improves performance and training results.
In addition, creatine:
- It works with antioxidant, anti -inflammatory activity and AIDS in the balance of muscle pH;
- Helps reduce the risk of heart disease;
- Helps delay the effects of aging;
- Helps prevent muscle and bone disease along with chronic diseases and cognitive problems;
- Works in improving brain function.
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Should I take Creatine only on training days?
Creatine should be taken every day even in those who do not do physical activity, as it has a long -term effect. Her results are not immediately and only appear when the muscle supplement is reserved.
The most important thing to get the results is to maintain daily usage regularly, regardless of training daily.
Creatine Fatence?
Creatine intake can cause weight gain in the scale without a combination of physical activity, but not fat mass. This is due to the accumulation of water in the muscle.
Should I take Creatine fasting?
The interesting thing is to take creatine together or after some meal. This is because fasting weakens the absorption of 10% supplement. In addition, there are evidence of creatine consumption with a meal containing carbohydrates, as they can help the absorption of the substance through the muscles.
What is the correct dose I have to take?
The consensus is that 3G is taken every day. It is suggested that the use of supplement is done with a professional in the region, recommending the dose to suit each person’s needs.
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