Creatine may make you think of a tasteless white powder that adds a sandy texture to your post-gym protein shake, but this compound is also found in foods like milk, red meat, and certain fish. . Also, the human body synthesizes creatine on its own in the liver, kidneys and pancreas, in amounts up to 1 gram per day. If you think your body doesn’t have creatine because you’re not taking any powder or capsules, think again. Contains creatine.
The recommended daily intake is 3 to 5 grams per day, but relying solely on food sources to achieve this standard may be unmanageable (e.g. You may need a heaping 32-ounce steak.). Therefore, it is popular as a stand-alone supplement.
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When creatine is ingested or synthesized, it is converted to creatine phosphate and stored primarily in skeletal muscles (skeletal muscles). logic It exists not only in muscles such as biceps and quadriceps, but also in the brain.
There are many different types of creatine supplements, but the most recommended and easily available is creatine monohydrate. There are other more expensive versions, but creatine monohydrate is the one that has been the most studied so far. Other formulations vary widely in price range and water solubility. examine the article points out.
Creatine is mainly thought of as: ergogenic aid, simply means to improve performance. Creatine evangelists will tell you that creatine is one of the most researched supplements of all time. And they are right. But what does creatine actually do?
During high-intensity training, such as a 5×5 lifting program or a 100-meter sprint, the body converts creatine phosphorus stored in muscles into adenosine triphosphate (ATP), a unit of energy needed to carry out cellular processes. Use as a supply source. Having stores of available phosphocreatine in your muscles can help you complete a few more reps during a heavy lifting session, increasing muscle mass and aiding muscle recovery. mayo clinic.
Depending on your age and level of biochemistry education (or lack of time to log into Bodybuilding.com), you might consider creatine to be a steroid-adjacent compound. Some of us were told by our high school classmates that creatine is something we shouldn’t take because it’s a steroid and can cause problems if taken as part of a bulking protocol for high school football. Masu. Creatine is definitely true, but this concept can be a mixture of myth and truth. do not have However, some high schools have historically prohibited its use or prohibited its promotion.
Dr. Darren Kando, a professor of exercise physiology and metabolism at the University of Regina in Canada, told GQ that there are common misconceptions the public may have about creatine, including baldness, kidney and liver problems, and fat gain. He said that there is something that can cause , and water retention. But when asked who would benefit from adding creatine to his stack, Candow’s answer was “everyone.” “There is evidence-based research that everyone can potentially experience some benefit in some way,” he said, but added that people with pre-existing kidney or liver problems should talk to their doctor. Ta.
Candor says the most proven benefit of creatine supplementation is that creatine “increases measurements of muscle strength and muscle mass and maintains bone mass and strength,” but the compound also has brain health benefits. There may also be benefits. Candow’s main area of focus is creatine monohydrate, and there is a long list of published studies on creatine monohydrate due to the effects of this compound. aging muscles and bones, brain health, women’s health.
a sports medicine An article co-authored by Candow in June said that creatine supplementation may increase the brain’s creatine content, which may explain some of its promising effects on brain function. In this article, we highlighted that creatine may improve memory and reduce concussion symptoms in older adults and may be the subject of future research.
Although the increase in creatine produced by muscle is well known, there is also new research showing that creatine may be particularly beneficial for sick and elderly people, he noted. Darrow said creatine was once thought of as an “athlete’s supplement,” but now it’s often thought of as something everyone can take for overall health.
