What is creatine monohydrate used for and its benefits for athletes

2024-10-25 10:53:00

Although there are many options when choosing a sports supplement, creatine remains among the most used in sportsabove all, in fitness and bodybuilding.

However, there are still those who wonder what is it for? creatine monohydrate. Basically we are talking about a supplement that promotes an increase in muscle mass and strengthconsequently, it optimizes sports performance.

What is creatine and where is it found?

Discovered in 1932 by the French chemist Chevreul, creatine is an amino acid derivative produced endogenously by the bodyalbeit in very small concentrations. Likewise it is present in red meat, seafood, oily fish and many other foods of natural origin.

After its production in the liver, 95% accumulates in skeletal muscle, while the rest goes directly to the brain and testicles. For the most part, people usually incorporate the compound through their daily diet.

Unfortunately, the amount ingested usually does not cover basic needs, especially for athletes. In this sense, The most recommended option is to opt for an integration. Invest in 100% creatine monohydrate It represents the opportunity to reach the levels necessary to optimize sporting performance.

An essential component for the optimal functioning of the body

Creatine performs an important physiological function, which is why it has been studied for years. To understand its impact it is necessary, first of all, to know a basic term: adenosine triphosphate (ATP).

Better known as “energy currency”, it is a molecule that It intervenes in all the physiological processes of the organismsince it is responsible for generating energy.

In this way, considering the energy demand of the muscles during high intensity activities, a loss of phosphate occurs and what is called adenosine diphosphate (ADP) appears, which is nothing other than the product resulting from degradation, a irreversible reaction.

It is here that creatine appears as an ally in the reconversion of ATP, since when faced with the need for a new phosphate, the quantity of the compound accumulated in the form of phosphocreatine is used. In simpler words, creatine It has the power to improve the ability to obtain energy.

Benefits of creatine monohydrate supplementation

There are currently several studies that support the usefulness of creatine monohydrate as a supplement, especially for athletes who perform high-intensity training.

While the results are not entirely conclusive, everything indicates that integration may provide the solution potential increase in muscle reserves of phosphocreatine. This entails the possibility of enjoying important benefits, among which the following stand out:

• Maximum power increased
• Shorter recovery times between sets
• Increased muscle volume
• Decreased feeling of tiredness

But that’s not all optimizes neuromuscular function and withdrawal capacity. Likewise, it has a positive impact on cognitive functions. This is because the phosphate present in its composition acts as a kind of fuel for the brain.

Benefits outside the gym

Integration with pure creatine monohydrate and branched-chain amino acids contributes to the recovery of muscle injuriestendons or ligaments, as energy accelerates the cellular recovery process.

Likewise, prevents muscle atrophy during the immobilization phase, while during rehabilitation it maintains muscle and fat mass.

Out of the gym, creatine slows the onset and progression of sarcopeniaa natural effect of aging that leads to the progressive and rapid loss of muscle mass. Within a normal routine, the consumption of BioTechUSA 100% creatine monohydrate supposes the possibility of having more energy while carrying out daily activities.

Who can take creatine monohydrate and when to do it?

In the sports field, those who benefit most from supplementation based on pure creatine monohydrate son athletes who require high explosiveness or intensity. Likewise, professional trainers and nutritionists recommend it to those who practice endurance sports.

However, studies show that people who respond best to the supplement are those who report muscles with a greater amount of type II fibers.

Regarding the dose and the appropriate time to start supplementation, specialists agree on this The ideal is to take creatine after training. The explanation for this is that during the development of physical activity, protein synthesis increases.

Likewise, it is advisable to combine intake with carbohydrates or foods with a high protein value, as it not only promotes absorption, but also increases reserve levels and helps to accelerate metabolic processes.

Correct dosage and how long to take creatine

Even if everything It depends on the athlete’s condition and goals. you want to obtain, on average the dose varies from 2 to 5 grams per day. This amount can be supported over three months.

After this time it is advisable to suspend consumption for a month before starting again.

In the case of athletes who have a close date to reach their goal, they can consume 0.3 grams of creatine per kilo of body weightin the first five days of integration, dividing the quantity into 3 or 4 daily doses. Then continue with a maximum dose of 5 grams per day until the completion of three months.

Possible side effects

Although it is a molecule that the body synthesizes naturally, creatine supplementation is advisable It is not free from possible adverse reactions. To date there are no precise data regarding adverse effects, so it is advisable to consult a doctor to exclude that our state of health could generate any contraindications.

Generally, The most common problems are related to excessive and/or prolonged use of the supplement, among the most notable are:

• Development of muscle cramps
• Dehydration and fluid retention
• Changes in blood pressure
• Vomiting, diarrhea and other gastrointestinal disorders

It should be noted that Ingestion by children is not recommendedduring pregnancy and breastfeeding, as well as in people suffering from liver and kidney diseases.

In short, anyone interested in knowing what it is for creatine monohydrate You already have the answer, let’s talk about it a proven sports supplement. The key to making the most of all its benefits is consuming the appropriate dose depending on the goal you intend to achieve.

This is because while quality options exist, such as BioTechUSA 100% Creatine Monohydrate, the way it is used when we want to gain muscle mass is not the same ideal way to use it when we are looking for a substantial increase in strength.

Although most athletes opt for its consumption with the intention of increasing sports performance, supplementation is necessary promotes the functioning of the system in generalas it improves mood and memory.