Creatine makes your muscles bigger

introduction

Creatine is an endogenous acid and is made up of amino acids Glycine, arginine and methionine together. It occurs mainly in the skeletal muscles, in the heart, in the brain and in the testes.

Creatine plays an important role in the Energy metabolism of the body and is therefore also a very interesting substance for sport (please refer: Creatine to build muscle). Along with carbohydrates, proteins and fats, creatine is one of the main substances when it comes to health Energy generation goes.

Effects of creatine

The skeletal muscles of the human body are needed for their contraction ATP (adenosine triphosphate). However, these memories for a direct energy supply only last two to three seconds. Then the muscle has to switch to other energy sources. The ATP creates ADP (adenosine diphosphate) which can be synthesized to ATP with the help of creatine. As a result, the muscle has more energy again and performance can be maintained. This process of Regeneration of ATP mainly plays a role high-intensity loads of short significance plays an important role. This form of energy supply comes into play in strength training and especially in sprinting. However, creatine cannot be used in all sports either. The resulting from water retention Weight gain can be a hindrance in certain sports, such as Taek-Won-Do, or not be of any benefit.

For Sprints, interval training and game sports enables creatine to be applied more power in less time. In addition, creatine makes the Overacidification of the muscles is delayed and the Muscles tire later and you can perform for longer. Creatine is particularly popular with sprinters and athletics in general. But also in multi-set training or interval training you can get a faster recovery provoke and train harder.

In strength training, creatine has a significant effect on increasing strength through training. With long-term creatine cures, you can with good nutrition, enough fluids and a balanced training plan Force increase rates of up to 20 percent experience.

Due to the increased power output and the ability to train harder, the Muscle mass owing to Protein synthesis increase. In addition to this effect, the muscle will also look larger and more defined, as water is redistributed in the muscle cells.

Taking creatine also has positive effects on the Regenerative ability. In fact, creatine has a positive effect on muscle damage levels during exercise. Mobility and muscle pain are also positively influenced.

Creatine also seems to have a positive effect on our brain and enables one better thinking and a increased cognitive activity. In studies on this topic, a math test showed less fatigue when taking creatine. Creatine also has a positive effect on reaction time and can even lead to better cognitive abilities in vegetarians.

Find out more about this topic at: The effects of creatine

In one study, antidepressant patients were given five grams of creatine a day for eight weeks. Creatine could do the Significantly increase the efficiency of antidepressants. An improvement of 55 percent could even be observed in depressed adolescents.

Creatine has a wide range of positive effects and effects on our body and our performance. One should of course consider some aspects like that extra amount of fluidbe aware that creatine brings with it. Also, you should eat a balanced diet and combine high-quality proteins, carbohydrates and fats with vegetables, fruit, meat and fish. Get enough sleep and relaxation in combination with one good workout plan are also part of it and round off the framework in which a creatine cure is most effective.

Find out more about this topic at:Creatine for muscle building

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For which sports is creatine useful?

Creatine is an important supplier of energy in our muscles and is to a certain extent produced by the body itself, while another part is ingested through food (e.g. highly concentrated in fish and meat). Creatine supplies especially for short, vigorous efforts Energy by providing phosphate groups for the conversion of ADP to ATP. ATP is our body's fuel.

Creatine is mainly used for short but intense forms of exercise, such as Weight training, Speed ​​training and To a certain extent, also strength training recommended. So there are studies that show that proper creatine supplementation in strength athletes, as well Handball players, or Football teams Improvements in the area of ​​strength / muscles could be measured.

Creatine causes an improved supply of energy and thus strength performance of the muscles, this can enable more intensive training, which then leads to an increase in muscle mass. Without appropriate training, creatine shows no success. In addition, there is one Water retention in the body, so weight gain may occur. On the one hand through the increased muscle mass, on the other hand through water retention.

Sports where a low body weight makes sense for a long time Endurance performance how marathon or Racing bike, are therefore less supported by creatine supplementation.

Read more about this underHow useful is creatine?

Creatine as a dietary supplement

As a dietary supplement, it should Increase performance and also play an important role in building muscle. The special thing about creatine is that, compared to ATP (adenosine triphosphate), it can be stored directly in the muscle and thus Provides energy directly when loads occur.

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Taking creatine

Creatine is considered an effective means by strength and fitness athletes to Mass gains to generate in a short time. Supplement manufacturers in particular really advertise their white powder. But whether creatine is really that effective and a high intake or dosage is not maybe even dangerous to health is is not entirely clear.

When taking creatine, the muscles are provided with more energy so that they can then lift more weights during training. Goal of taking is the increased storage of creatine and creatine phosphate. Just three grams of creatine a day lead to an increase in creatine concentration of 20%.

The timing of the creatine intake also plays a role. Creatine should always taken when the Insulin sensitivity highest is. This is the case in the morning or immediately after training, so you should start taking creatine either early in the morning or immediately after training. Take creatine early in the morning one, one should however make sure that it is one day off acts. On training days becomes the timing right after training prefers. Since creatine is not exactly cheap, this is a good idea Powder format. As an alternative, there are creatine capsules that are dosed to a gram and thus facilitate controlled intake.

More information can be found here:Taking creatine

Side effects

Before general dosage instructions, the manufacturer's instructions should be observed in order to avoid side effects as far as possible.

Even if creatine is said to have many undesirable effects, this is it probability the proven Side effects relatively minor. Usually they arise in the charging phase due to the particularly high dosage. In this context it can come to:

Also Water retention and Muscle spasms are possible. Since the daily requirement of liquid is high in a creatine diet, the user can use a Weight gain between one and two kilograms calculate. Creatine also has the characteristic that To empty magnesium stores, therefore there can be an increasing number in the cure Muscle spasms come.

Completely untrained people should avoid taking creatine when starting an exercise program. The increased muscle performance can lead to "overtraining" there. This means that muscles and cardiovascular system that are not yet used to heavy loads are overused and this leads to health problems and damage.

Of course, great attention should also be paid to the quality of the product. Experts recommend only dietary supplements with the seal "Made in Germany“To use, even if funds produced abroad are usually cheaper. However, these contain higher risk by contamination or mixing with illegal anabolic steroids bring further side effects with it.

For people who attend Kidney problems suffer or have kidney disease should stop taking creatine absolutely avoidotherwise complications may arise. In general, possible side effects should be discussed with a doctor beforehand and only then with the Supplementation to be started.

More on this:Side effects of creatine

Water retention as a side effect of creatine

Often times you hear about creatine Water retention can get. This cannot be generalized in this way. The fact is that you should drink more fluids during a creatine intake phase. However, this is not because the amount of fluid that is consumed is directly converted into water retention. Rather, the creatine does that Water is transported into the muscle cellsmaking this more volume have and are fuller. This is why you can discover bigger and stronger looking muscles on your body. The training then builds up new muscles, which in turn are then filled with water.

For this reason, you should also take part in a creatine regimen up to three kilograms of weight gain due to the increased water requirement of the muscle cells. Creatine does not ensure water retention under the skin, which would make the muscles look smooth, but rather pumps up the muscle cells with additional fluid and thus creates visually more defined and larger muscles.

This storage of water in the muscle cells by creatine is harmless and brings about no health impairments with himself. Also the muscle building anabolic effect Creatine is not hindered by the additional stored water. It is even retained when the creatine stores are broken down again and the water retention is reduced.

What should you consider when buying?

In addition to the dosage form, whether the product is already mixed with carbohydrates, whether capsules or powder are possible, that of course also matters quality a significant role. There are certain characteristics by which the quality can be determined.

  • One feature, for example, is that Fine grain - in mesh measured - the finer, i.e. the higher the mesh (the product should have approx. 200 mesh), the better. Due to the finer grain size, the product can be better dissolved in liquids, which makes the Recording facilitated. Furthermore, it is also easier for the body to metabolize.
  • The price when buying creatine supplements also plays an important role. Very cheap preparations often cannot prove the same quality as higher priced ones, which of course does not mean that the most expensive product is the best.
  • Also a look at the Production site can be useful in making a decision. The guidelines for the production of nutritional supplements like creatine have been in Germany one high standard, higher than in many other countries. “Made in Germany” should therefore also be a quality feature here. Quality should decide before price.

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dosage

In general, the dosage can be reduced to approx. 3-5g creatine per day set, with a charging phase up to 20g can be taken. However, the single dose of 5g should not be exceeded, as a larger amount of creatine can no longer be used by the body.
If up to 20g are administered in the loading phase, this is done in several servings over the day. Usually four single servings are recommended in the morning and especially before and after training.

Some sources also calculate the amount of supplement you need based on your body weight:

  • Charging phase / first days of use: 0.3g / kg body weight

  • Maintenance dose / further days of ingestion: 0.15g / kg body weight.

Without taking body weight into account, the dosage is usually as follows:

  • Cure with charging phase: 1.-5. Day 20g daily, from 6th day 3-5g daily

  • Cure without charging phase: 3-5g daily from day 1.

Overall, the Creatine cure can at least be interrupted after a maximum of seven to eight weeks. This is because otherwise the effects of creatine will decrease due to the habituation effect. In addition, the body could otherwise get used to the administration of synthetic creatine and reduce its own production.

In addition, three to four liters of water should be drunk daily during the creatine regimen. The cure ensures that more water can be stored in the muscle, which also leads to additional growth and weight gain.

Dosage of creatine

One distinguishes different principles of creatine supplementation:

Fast Load:

  • Loading phase:
    • 0.3 grams per kg of body mass (KM) per day
    • at 70 kg: 21 g creatine per day, divided into approx. 4-5 single doses, combined with approx. 2.5 L carbohydrate-rich liquid
    • Duration: 5-7 days
  • Maintenance phase:
    • 0.03 grams per kg KM per day
    • at 70 kg: approx. 2.1 g creatine as a single dose, combined with approx. 2.5 L liquid rich in carbohydrates
    • Duration: approx. 6-8 weeks
  • Weaning phase:
    • after each charge / maintenance cycle
    • Duration: 3-4 weeks

Fast Load modified according to pharmacological considerations according to Mesa et al .:

  • Loading phase:
    • 20 grams, divided into 4-5 single doses, combined with 500 ml of carbohydrate drink (containing approx. 90-100 g of carbohydrates), 30 minutes after taking creatine
    • Duration: 1 day
    • 20 grams, divided into 4-5 individual doses, combined with 40-50 g of quickly available carbohydrates and 50 g of protein each approx. 30 minutes after creatine ingestion
    • Duration: 2 day
  • Maintenance phase:
    • 3-5 grams per day
    • Duration: approx. 6-8 weeks
  • Weaning phase:
    • after each charge / maintenance cycle
    • Duration: 3-4 weeks

Slow Load:

  • Loading phase:
    • 3 grams per day, divided into approx. 2 single doses, combined with approx. 2.5 L carbohydrate-rich liquid
    • Duration: about 4 weeks
  • Maintenance phase:
    • 0.03 grams per kg KM per day
    • at 70 kg: approx. 2.1 g creatine as a single dose, combined with approx. 2.5 L carbohydrate-rich liquid
    • Duration: about 4 weeks
  • Weaning phase:
    • after each charge / maintenance cycle
    • Duration: 3-4 weeks

The creatine regimen

Creatine is an endogenous acid and is stored in the muscle. Creatine formation takes place in kidney, liver and pancreas instead of.
Its function can be briefly described as follows: muscle activity becomes high-energy ATP too low energy ADP reduced. In order for the muscle to continue functioning, ADP must be converted back to ATP. Creatine takes on this function and thus charges the "battery pack“Of the muscle again.

Since the 70s of the last century, creatine has been considered one of the most popular Food supplements. At that time it was mainly supplemented with large amounts of meat. Creatine is probably the most researched supplement and not by the international Olympic Committee as Doping substances listed. It can be freely marketed in Germany as a dietary supplement.

Basically, it must be noted that the intake of creatine alone does not Muscle building creates. This can only be achieved through targeted, consistent training. During the Creatine cure Most athletes feel a motivating factor Power boostwhich usually subsides again after the cure. The force does not go back completely to the initial level, but a slight buckling can still be noticed.

The big ones advantages the creatine cure are rapid strength growth, the higher efficiency, the shorter regeneration phase, the easy ingestion and the cheap purchase price. It increases the maximum strength as well as the explosive strength and the power output in repetitive training units. In addition, creatine improves protein synthesis in muscles, so that they store more protein and use it to stronger muscle building comes.

Read more on this topic at:Creatine cure.

Course of the cure

Even when planning a creatine diet, there are important things to consider. The cure should be in multi-week cycles with and without the active ingredient planned as long-term use is not recommended. For example, six weeks of use can alternate with six weeks of abstinence. Often you hear of so-called Loading phasesthat can go on for years. Of that, however not advised, because the body is unnecessarily stressed and the body can only store a certain amount of creatine. The storage of creatine in the muscles is better even over a period of treatment.

A Creatine cure can be carried out with or without a charging phase. The principle of Charging phase it goes without saying that the effect of Creatine takes a few days to set in. Therefore, before the actual cure, the body's creatine stores "charged". The athletes take larger amounts three to seven days beforehand. However, this method is controversial among experts, many see it as superfluous.

For the cure you can then use creatine in Powder form fall back and dissolve one to two grams in a glass of water and drink. One should don't take too much timebecause creatine breaks down relatively quickly into an ineffective breakdown product called creatinine. In a creatine regimen you should three to four such creatine drinks per day to take in. Take the creatine drink in the morning, in the evening, as well as before and after the workout.

It is during the creatine diet very important always enough liquid to take in. Because of the creatine, the muscle cells need an increased amount of water. Five to six liters a day should be drunk during a creatine diet.

In order to ensure a quick absorption of creatine into the bloodstream and thus a quick transport into the muscle cells, one should be drink preferably ingest with a transport matrix. A transport matrix is ​​a little bit in this case glucose, which then quickly brings the creatine to its destination. A Overdose should be avoided in any case, as it would otherwise Flatulence, cramps, diarrheaor Kidney damagecan come. If cramps occur despite a small dose, you should increase magnesium and protein in your nutrition plan. Also, one should during a creatine diet do without coffee and alcohol, because studies have shown that these two substances disrupt and slow down the processing of creatine in the body.

After a creatine diet, you will notice the effects immediately. The Exercise is harder and the Muscles no longer feel so plump. In order to take as much potential as possible from the cure into the break, you should try your own Keep training intensity at the same level (possibly extend breaks) and the Diet rich in protein and carbohydratesto design.

In summary should take a cure six weeks last and then six weeks off entail. The amount of three to five grams a day should be about four times of intake be distributed (in the morning, before training, after training and in the evening) and one should Dextrose as a transport matrix to use. A high hydration of five to six liters a day is necessary.

Is Creatine a Doping Substance?

Creatine is an acid that supplies muscles with energy. It is absorbed through food (often in meat and fish) and is used in sports for performance increase. The addition of creatine in dietary supplements is very popular with many athletes, because creatine not classified as a doping agent is, but the duration of an athletic performance in the anaerobic area (without oxygen) can extend.
However, studies do not always show the positive effects of creatine intake in athletes. This could be due to the fact that taking creatine only makes sense if the creatine stores are not one hundred percent full. If an athlete ingests creatine even though the stores are sufficiently full, a small part can be deposited in the body because creatine is not broken down 100 percent (two percent remain).
Occurring side effects can Muscle spasms or Muscle hardening be. Except Flatulence, Bad breath, diarrhea, nausea and Vomit no other side effects are known, which is why creatine intake is also classified as safe to an appropriate extent. Further side effects are not yet known, although the modes of action and effects of creatine in the body have not yet been fully researched and proven with studies. Especially with the long-term effects of constant creatine use, there are hardly any usable study results.

Creatine is not on the doping list and is therefore also used in competitive sports in so-called Creatine Cures taken. When buying creatine, however, an athlete should make sure that he only high quality creatine acquires. Inexpensive products, often of poor quality, can show traces of Anabolic steroids have, and in the worst case one positive doping test to lead. Studies have shown that of 24 young athletes who regularly took creatine, the hormone level was as high in 20 of them as in a doped athlete.
Many of the creatine preparations are contaminated with other substances and thus stop enormous health risk Unfortunately, many athletes are not yet aware of this, especially not that they could test positive for certain doping substances.
For their own protection, athletes should pay close attention to where they buy their creatine and whether it is of a high quality. Many athletes rely on their doctors and nutrition experts and thus expose themselves to a high health risk.

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Recommended intake

Everyone reacts differently to that Supplementation with creatine. Above a certain amount, creatine can no longer be used in the body and does not bring any benefit, even if more of it is given. Therefore, athletes with a naturally low creatine level will notice more success than others who already have more creatine in their normal state Muscles to have. The cure is not only suitable for high-performance athletes, but also for amateur athletes. According to experts, success in strength sports such as Bodybuildingor be weightlifting. However, creatine is now used in almost all sports.

Creatine cures are mainly carried out with the dietary supplement in powder form.
But creatine is now also available as:

  • Capsulesas in
  • Latches and
  • Ready drinks.

Most of the time, however, the powder is the means of choice, above all Creatine monohydrate used by many athletes. Whether the supplement should be taken before or after training has not yet been scientifically clarified. However, it is usually recommended both before and after exercise. It is important not to take the creatine directly after eating, as it then remains in the stomach longer and loses its effectiveness.

In the creatine regimen, the powder is in 0.5-0.75l Dissolved water or juice and drunk it immediately afterwards. The mixed drink should never be stored for longer, as creatine dissolved in liquids does not remain stable for long and becomes less effective.

During the creatine regimen should be on Caffeine and alcohol are avoided, as these inhibit the effect. In addition, a healthy and balanced diet is of course necessary to support muscle building and regeneration. Most experts nowadays only recommend the intake of small amounts of creatine, as they put less strain on the body, save costs and still bring just as good results. In addition to the creatine cure, some athletes now also rely on the long-term intake of the dietary supplement.

In what form should you take creatine?

Creatine is usually consumed in the form of powders or capsules. Regular intake of approx. 2-5g / day for no more than 8 weeks is recommended (longer use can to Overload of the transport systems and to unwanted side effects to lead). If necessary, you can also use a higher dosed loading phase be started, which provides for a total intake of about 20g / day for a few days several times a day in order to fill the memory at the beginning of the cure.

What is important is that creatine adequately absorbed into the body only in the presence of carbohydrates can be. Either creatine powder should be dissolved in a sugary drink and absorbed, or the corresponding carbohydrates should be absorbed immediately afterwards. This is especially true for pure creatine (creatine monohydrate). Nowadays there are a lot of corresponding preparations that have incorporated creatine into a mixed preparation that already contains kolehydrate. There are a large number of different preparations on the market, the important thing is the correct concentration and intake with carbohydrates. Creatine can also be easily taken in capsule form “on the go”, and corresponding preparations can be more expensive.

Creatine and alcohol

Everyone likes to have a beer with their friends on the weekend or a glass of wine in the evening. As is well known it has alcohol a dehydrating effect and removes water from the body. To be precise, he cares Ethanol in beer or wine for having a substance called Adiuretine is no longer released in the same amount as is normal.
Adiuretin is a hormone and is found in the Pituitary gland released and causes in the manifolds of the kidney the installation of Water channels into the cell walls and membranes. In these channels, water is usually returned to our blood through absorption. If this effect is inhibited, less water from the urine flows back into the blood and so it becomes more water excreted as normal.
However, this alcohol-related loss of fluids can be easily compensated for in everyday life. In the Taking creatinethe body needs more water than usual. Therefore you should increase your water consumption during a creatine diet by about two liters per day in order to be able to compensate for the increased demands on the water balance.

So if you regularly consume alcoholic beverages during a creatine diet, then the dehydrating effects of the two substances add up and our body needs significantly more fluids per day. If the body is not provided with sufficient fluids in this constellation, the effect of creatine is slowed down and potential gains in strength are forgiven frivolously. A possible Dehydration inhibits the body in certain metabolic processes and lowers thus also the Efficiency of an athlete. Also the Regenerative ability, which plays an important role in training, is lowered. All in all, a combination of creatine and alcohol ensures that performance is reduced and there is a risk of dehydration if you do not drink more fluids.

Creatine and coffee / caffeine - are they compatible?

When it comes to the question of whether creatine intake is compatible with caffeine consumption, for example in the form of coffee or energy drinks, there is much discussion. The theory behind it: "The caffeine increases the loss of fluids and thus counteracts the storage of water triggered by the creatine". This however only applies to people who normally do not drink coffee, or do not consume caffeine. For these people it could be proven that the Caffeine has a negative effect on the water balance, because the body is not used to the caffeine is. People who consume caffeine regularly do not feel this negative side effect. Your body is used to the daily intake of caffeine and therefore the consumption of caffeine does not affect the effects of creatine in these people.

So if you don't want to go without your glass of wine or beer on the weekend during a creatine diet, you should make sure that the Alcohol consumption Stay within limits and, on the other hand, always drink enough water to avoid fluid loss due to alcohol and creatine. In general, a lifestyle without alcohol is healthier, but a beer on the weekend hardly harms training and performance. With five liters of water a day you can also endure a glass of wine without affecting your performance.

Complementary means

There are different opinions among users as to whether the creatine regimen should best be carried out with powder dissolved in water or in juice. The advantage of water is that it functions better as a transport fluid and relieves the kidneys.

However, new studies show that creatine does not cause any extraordinary risk to the kidneys, on the contrary, in some test subjects it ensured better kidney function.
The advantage of taking with grape juice or grape sugar is that at the same time the Insulin levels increases and the creatine is channeled even faster into the muscle cell. This is important when choosing the juice glycemic index. This indicates how high carbohydrate foods have an effect on blood sugar levels. The higher the so-called "Glyx“Is, the more the blood sugar level rises.

The glycemic index is particularly high for grape sugar in grape juice and should therefore be preferred to apple juice, for example. Some athletes take before training but only water to yourself, as it is highly glycemic and carbohydrate-rich substances worsen performance during training and also inhibit the release of growth hormones and thus the development of muscle mass. It all depends on the focus of the training: for muscle building, the creatine regimen should be supplemented with carbohydrates, for body fat reduction carbohydrates should be avoided.

Since more protein can be used during the creatine cure, it makes sense to supplement it with a protein powder. As a guideline, approx. 2g of protein per kg of body weight apply. The creatine regimen can also be supplemented with glutamine, BCAA or taurine.

Read more on this topic at:Muscle building supplements.

The chemistry behind creatine

Creatine as an intermediate product of the intermediate metabolism is formed in the liver and kidneys from the amino acids arginine and glycine with the formation of guanidinoacetic acid and methylation of methionine to creatine. So the body has become one Self-synthesis enabled so only a part of it is taken in from the outside through the diet must become.

Especially in flesh and fish is creatine present. A creatine content of around 0.5 g creatine in 100 g meat or fish is assumed. Creatine ingested through food is first absorbed in the small intestine and finally in the Bloodstream smuggled in. This is how creatine gets into the muscles, the heart and other organs. Eventually it is excreted from the body via the kidneys.

The Creatine store in our body can hold up to 130 grams Absorb and store creatine. Of these approx. 90 – 95% in the muscle cells of the Skeletal muscles saved.However, the memory in the muscle cells is very low, so that the energy supply during a sprint a maximum of five seconds can run over creatine.
Subsequently, the body has to focus on generating energy anaerobic way change in order to be able to maintain the efficiency.

A person weighing around 70 kg needs between 0.2 and 0.3 g per day per kilo. Assuming that the body can synthesize about half of it itself, the rest has to be taken in through food.

In training phases, about 2/3 of the creatine increases Creatine phosphate remodeled. This creatine phosphate was created in the muscles as a coupling of creatine with phosphoric acid and is considered to be high energy connection, from which the so-calledATP, a Energy storagecan be regenerated.

This is done by transferring the phosphate group to adenosine diphosphate (ADP), which ultimately results in adenosine triphosphate (ATP) arises. This chemical reaction is made possible by an enzyme called creatine kinase. Specifically, creatine, which is supplied to the body in an approximately 20% increased amount, can be stored in the muscles as creatine phosphate, which explains the possibility of an energy reserve. Creatine phosphate is therefore a quickly available chemical energy store, which is gaining in importance, especially in the context of intense sporting phases.

Creatine is an important one for the body Energy bufferwho is in Emergencies and is therefore directly available when energy is required.

Creatine monohydrate

Creatine monohydrate is needed wherever in the body quickly provided energy especially in the muscles. Creatine monohydrate became known because professional bodybuilders and strength athletes have reduced their successes only to this product. However, one should be aware that other factors play at least as important a role. The effect of this substance can be different for different users. Meat consumption, calorie intake and genetics also play a role in the mode of action.
Creatine monohydrate can be used as Food supplements increase creatine stores and such a thing Strength gain of up to twenty percent bring about. Studies have shown that creatine can also be an important supplement for endurance athletes. It ensures additional storage of carbohydrates in the cells. In connection with strength training, the body fat percentage can be permanently reduced and muscle mass can be built up.

The research to creatine monohydrate goes beyond the usual modes of action. The effects on the body are widely studied and studies have already discovered other positive effects. A positive effect could at Cardiac arrhythmias after a heart attack. But also in the mineralization of bones and cartilage, protective effect on the brain and nerve cells, in muscle sick, mental fatigue, during convalescence, before planned orthopedic interventions A.ids, Cancer and AS and in general to extend life, positive effects could be discovered. Therefore, creatine almost seems to be considered a miracle cure or panacea. However, many aspects of the effects of creatine monohydrate still need to be researched. The results so far suggest that monohydrate can be an important support in a wide variety of diseases.

Aside from the many positive aspects of creatine monohydrate, there are also Side effects and health hazards that are mentioned again and again. A Weight gain from one to two kilos must be due to the Water retentionbe accepted. Those who do not drink enough run the risk of one Dehydration a. This can lead to headaches, but these can easily be treated. Creatine monohydrate can cause cramps in the so-called loading phase, since creatine monohydrate acts as Magnesium robbers is known. Also can stomach problems occur, but do not have any dangerous effects.

Historical background

The word creatine (also written creatine) comes from the Greek and means something like "Flesh". The scientist Chevreul from France discovered the substance at the beginning of the 18th century.

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Quality assurance by: Dr. Nicolas Gumpert | Last change: 03.04.2021