Creatine is an ideal sports supplement for those athletes who perform high intensity activities as it improves muscle congestion and delays the onset of fatigue. At Bulevip you can find the one that best suits you. Find out!
WHAT IS CREATINE?
Creatine is the ideal complement for high intensity training, it is an organic compound that our body generates and is made up of methionine, arginine and glycine. This compound is transported by the blood to our muscle fibers, where it is stored for later use during physical activity.
It is generated mainly in the liver, although it is also synthesized to a lesser extent in the kidneys and pancreas, it accumulates in the brain and muscles and is necessary and essential for their proper functioning.
WHAT IS CREATINE USED FOR?
Creatine monohydrate is a supplement that works as one of the pillars of sports supplementation along with proteins, branched chain amino acids and glutamine. The combination of all these supplements will give athletes the best results.
Creatine is a supplement that is usually taken before or after training to help improve muscle congestion and delay the onset of fatigue, which is why it is recommended to take it only when practicing high-intensity or interval sports.
HOW MANY TYPES OF CREATINE ARE THERE?
MONOHYDRATE OR MICRONIZED CREATINE
Monohirate creatine is a creatine of great purity and excellent quality-price, which is why it is usually the main one recommended by experts in nutrition and bodybuilding. Within this type, we can find creatine with the Creapure seal, which distinguishes a type of patented creatine with maximum effectiveness. It has the disadvantage that it can sometimes cause intestinal discomfort and increase fluid retention.
CREATINE ETHYL - ESTER
It is a creatine with maximum solubility, great power and stability. This makes it a creatine that is more easily absorbed, avoiding fluid retention as much as possible.
ALKALINE CREATINE
It is a patented formula with a higher PH (between 7-14) and slower absorption, therefore, with longer lasting results. In addition, this slower absorption will prevent intestinal discomfort and fluid retention.
CREATINE GLUCONATE
This type of creatine has glucose in its formulation so that when it enters the blood it causes an increase in insulin, introducing the creatine into the cells that need it most. However, this type of creatine is not recommended as a supplement for those who are diabetic or who want to control their intake of free sugars.
CREATINE HYDROCHLORIDE
We are going to find this creatine together with a molecule of hydrochloric acid, although it may sound alarming, in this compound, hydrochloric acid is safe and stable and its function is to increase the absorption of creatine.
CREATINE PHOSPHATE
This creatine is presented in its phosphorylated formula, that is, it is the molecule that accumulates inside the muscle cell to serve as an energy source. Increases its power of absorption and solubility.
creatine malate
This creatine is presented with the energy precursor malate which serves to increase energy reserves more intensely than other types of creatine.
HOW TO TAKE CREATINE AND PROTEIN?
The recommended dose and manner of creatine varies depending on whether we are in the muscle definition phase, so we must take it in a controlled and regular manner.
If we decide to take it along with the proteins, the ideal will be to take these supplements right after our training, when the muscles need a supply of protein. Some ways to buy this food supplement is in powder, pills or capsules. Which makes it ideal to complement with proper nutrition.
MOST IMPORTANT SPORTS BENEFITS OF CREATINE.
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In general levels, creatine monohydrate helps to achieve an increase in sports performance, prevents and reduces injuries, improves recovery and helps to better tolerate the most demanding workouts.
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Creatine monohydrate collaborates with stem cells to produce energy: it increases the reserves in the muscles and with them the production of energy, which translates into greater resistance during training.
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Helps in the generation of muscle mass: stimulates the formation of proteins, generating more muscle fibers and increases the volume of muscle cells, allowing us to increase the volume of our muscles.
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Improves resistance to intense training: as energy reserves increase, we will improve strength, resistance to fatigue and muscular resistance, which will mean greater training capacity.
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It encourages the increase of lean muscle: it is possible to gain weight without accumulating fat.
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Reduces fatigue and tiredness: increases energy reserves, as we have already pointed out, so it will become a great ally for all high-intensity athletes.
RECOMMENDED CREATINE SUPPLEMENTS
AMIX CREATINE MONOHYDRATE 300 GR
Amix's 100% Micronized Creatine Monohydrate 300 Gr Improves Muscle Power is a sports supplement designed to improve the physical performance of those athletes who engage in sports that involve successive series of short, high-intensity exercises. It stands out for its excellent results and for being a product free of impurities.
CROWN SPORT NUTRITION CREATINE MONOHYDRATE CREAPURE 300G
Creatine Monohydrate Creapure from Crown Sport Nutrition, of Creapure quality, scientifically proven to be the most effective of the existing creatine monohydrates. It is creatine monohydrate with a neutral flavor so that it can be mixed with any drink without altering its flavor and its solubility is perfect.
Creatine monohydrate is the supplement with the most studies in sports nutrition and has been shown to be effective in amplifying the benefits of training (Cooper et al 2012) and favoring the production of force and volume.
RECOMMENDED COMPLEMENTARY SUPPLEMENTS
226ERS RECOVERY DRINK 1KG
Gluten Free Muscle Recovery Shake - Low in Sugar / Low Sugar - WHEY Milk Protein is a complete muscle recovery, perfect to help you assimilate training and perform 100% the next day. This muscle recoverer helps you protect and rebuild the muscles damaged during exercise, thanks to its complete formula that includes proteins and amino acids, and carbohydrates (Proportion 15-25% of proteins with respect to carbohydrates).
MONSTER GAINER 2200 BY VITOBEST
VitOBest Monster Gainer 2200 is a complete food specially designed for people who need a quick increase in muscle volume. Contains 5% creatine monohydrate for increased strength and stamina. It is extremely low in fat, only 7% in the chocolate flavor. Provides 2200 extra calories to your daily diet. It has 22% WPC protein (ultrafiltered whey) rich in BCAAs and L-Glutamine.
FREQUENTLY ASKED QUESTIONS ABOUT CREATINE
ADVERSE ASPECTS?
The negative effects are minimal: if not taken with enough water it can cause stomach pain and if a large amount is taken at once, diarrhea or vomiting, therefore it will be important to take the amount indicated by professionals.
DOES CREATINE HAVE SIDE EFFECTS?
Some of the side effects that it can cause are stomach pains or muscle cramps. In case of abusing the product, it can cause renal stress. These side effects are avoided by taking the doses recommended by the experts (1 gr of creatine for every 10 kg of body weight, approx.) and looking for the type of creatine that best suits us.
IS CREATINE SAFE?
Yes, various scientific sources show that its controlled consumption is completely safe, in fact the correct intake can provide health benefits. All this by taking the supplement in the amounts indicated depending on our weight and the conditions of the sport that we are going to practice.
IS A SUPPLEMENT NECESSARY?
Although creatine is an element that our body is capable of synthesizing naturally, there are people who are limited in this aspect because due to genetic conditions or because their diet does not include the necessary amounts, they need to incorporate it into the body in the form of a supplement.
Another different case is that of athletes or athletes with intense training, who may need a higher intake than they are able to synthesize naturally on a daily basis, so they need the supplement to ensure the storage that their body needs.
Author of the article: Jorge Gómez.
Find out more about creatine
BIBLIOGRAPHIC REFERENCES
Creatine in Humans with Special Reference to Creatine Supplementation. Sports Medicine (1994).
Dissociation of AGAT, GAMT and SLC6A8 in CNS: Relevance to creatine deficiency syndromes Neurobiology of Disease Volume 37, Issue 2, Pages 423-433 (2010)
Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. (2003)
Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation (2008)
Creatine-supplemented diet extends Purkinje cell survival in spinocerebellar ataxia type 1 transgenic mice but does not prevent the ataxic phenotype (2009)
Creatine and cyclocreatine attenuate MPTP neurotoxicity (1999)
Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson's disease: a randomized trial (2007)
