Creatine plays an essential role in building muscle. This is created in the human body during the energy metabolism.
The effects of creatine
The creatine produced in the human body can help promote the development of muscles. Creatine helps increase the absorption of sugar. As a result, the muscle is supplied with more energy and is able to perform significantly more over a longer period of time. It is positive that there is no excessive acidification, as usually happens.
Taking creatine supplements
Many athletes like to use creatine supplements to accelerate their muscle building. It should be noted that these preparations have some side effects. In addition, the effect does not occur to the extent hoped for. This is due to the reduction in the body's own production of creatine, as well as the body registers that creatine is supplied from the outside. Accordingly, there is no increase in the concentration. After discontinuing creatine supplements, it usually takes up to four weeks before the body can produce creatine in full again.
However, with a correct dosage, which ranges between 5 and 20 grams per day, an additional build-up of muscle mass can be determined in people who are not overly trained. A larger amount of water is stored in the muscles. This contributes to the production of protein. Trained athletes also achieve an increase in performance by taking creatine. It also improves regeneration.
Side effects of creatine supplements
If you intend to use creatine supplements, first find out about possible side effects. This can include damage to the kidneys, as there is insufficient fluid intake. If you take creatine supplements over a longer period of time and in too high a dose, you must also expect muscle cramps and damage to your muscles. In addition, a large number of athletes suffer from stomach complaints from taking creatine immediately before training.
Important criteria for building muscle with creatine
If you want to help build your muscles with creatine, you also have to pay attention to a sensible diet. Carbohydrates, which are the main source of energy, play a decisive role here. In addition, enough protein is required for the muscles, as these mainly consist of protein. A lot of fruit and vegetables should not be missing on the menu. On the other hand, sweets should be largely avoided. Drinking sufficient quantities is also essential. However, no sweet drinks should come on the table. Drinks such as spritzers, unsweetened tea and water are ideal.
Sufficient time is also required for regeneration. Muscles only develop in rest phases and are strengthened here. If possible, the muscles should not be moved during regeneration. Creatine contributes to a quick recovery. Last but not least, creatine offers the energy source ATP the ideal basis for the best possible muscle building. Around 4 g of creatine are contained in 1 kg of muscle mass in men during recovery phases. These reserves must always be renewed so that the muscle has sufficient creatine and can build up further ATP. Both are extremely important for building muscle.
Pay attention to this when taking creatine supplements
Creatine is usually taken every day for four to six weeks. This is done during the training phase before and after exercise and once a day with a meal during the recovery phases. After six weeks, there is a break of at least four weeks. Two months would be better. This break is crucial to ensure that the human body does not forget how to produce creatine itself. After this break, you can start taking creatine again for an additional four to six weeks.