What creatine monohydrate is for and its benefits for athletes

Discovered in 1932 by the French chemist Chevreul, creatine is an amino acid derivative produced endogenously by the bodyalthough 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% of it accumulates in the skeletal muscle, while the remainder goes directly to the brain and testicles. For the most part, people usually incorporate the compound through their daily diet.

Creatine fulfills an important physiological function, which is why it has been the subject of study for years. Understanding its impact requires, first of all, being familiar with a basic term: Adenosine triphosphate (ATP).

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

In this way, considering the energy demand of the muscles when performing high-intensity activities, there is a loss of phosphate and what is called Adenosine diphosphate (ADP) appears, which is nothing more than the product that results from degradation, an irreversible reaction.

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

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

Although the results are not completely conclusive, everything indicates that supplementation can provide the potential increase in muscle reserves of phosphocreatine. This implies the opportunity to enjoy important benefits, among which the following stand out:

• Increased maximum power
• Shorter recovery time between one series and another
• Increase in muscle volume
• Decreased feeling of fatigue

But that’s not all, too optimizes neuromuscular function and shrinkage 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.

Supplementation with pure creatine monohydrate and branched chain amino acids contributes to the recovery of muscle injuriestendons or ligaments, since the energy accelerates the process of cell restoration.

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

Outside of the gym, creatine slows the appearance 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 when carrying out daily activities.

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

However, studies show that the 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 that 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 the intake with carbohydrates or foods with high protein value, since it not only promotes their absorption, but also increases reserve levels and contributes to accelerating metabolic processes.

Although everything It depends on the athlete’s conditions and objectives. that you want to achieve, on average, the dose ranges between 2 to 5 grams per day. This amount can be sustained over three months.

Once this time has elapsed, it is indicated 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 supplementation, dividing the amount into 3 or 4 daily doses. Then continue with a maximum dose of 5 grams per day until completing three months.

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

In general, 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
• Alterations in blood pressure
• Vomiting, diarrhea and other gastrointestinal disorders

It should be noted that Ingestion in children is inadvisableduring pregnancy and breastfeeding, as well as in people who suffer from liver and kidney diseases.

In short, those interested in knowing what it is for creatine monohydrate You already have the answer, we talk about a proven sports supplement. The key to making the most of all its advantages lies in consuming the appropriate dose depending on the objective you intend to achieve.

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

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