Creatine – support in body building

There are many ways to build a physique, but one cannot argue with the fact that diet and training are important. Without these, there is no way to count on results, but when taking on a physique challenge, you can support the muscle-building process through various preparations. One of them is creatine. It is a substance that occurs naturally in our body – 98% in the muscles, while the rest is found in the liver, brain and kidneys. What is it responsible for, how does it work and why is it worth reaching for it during increased physical effort?

Creatine-a handful of essential information

A chemist of French origin, Michel Eugène Chevreul, is responsible for the discovery of creatine. The discovery took place in 1823. However, it was not until 1927 that interest in creatine and phosphocreatine, and their involvement in energy metabolism, grew. The first synthetic creatine was developed in 1950 in the United States – these dates are considered to be the early stages of attempts to use it to enhance the body’s capabilities during exercise.

Creatine – for which disciplines will it work best?

Although substances that support the body during the building of muscle mass are associated only with bodybuilding or figure sports, creatine – an anabolic agent – is also recommended for people who practice combat sports, team games, weightlifting or in the case of short-distance running. The effects of its supplementation when it comes to muscle strength can be seen most during short, but very intense workouts. Creatine supports the gaining of lean body mass, as well as muscle strength, which in turn increases the body’s performance.

According to the results of a study published in the article titled: “Effect of dietary creatine monohydrate supplementation for men engaged in strength sports,” by Maciej Nastaj, creatine supplemented with the support of diet and training makes it possible to increase body (lean) mass. A high-protein diet can help achieve better muscle performance while taking creatine (which translates into more intense training consisting of more series). An important factor that influences whether creatine helps bodybuilding is the body’s susceptibility.

Creatine monohydrate – for athletes and amateurs

Synthetic creatine is an important substance to reach for when building your physique or preparing for important sporting events. It will work great for both professionals and amateurs who are just at the start of their sporting journey. Thanks to creatine and its regenerative properties, it will be possible to strengthen muscles, which will also make it possible to avoid the feeling of overtraining. How to supplement this substance? It is available in the form of convenient to use capsules, tablets, as well as in powder form. The size of the dose depends on the desired effects and the degree of supplementation with this ingredient. However, it is assumed that the optimal daily dose of creatine monohydrate is 5 grams.