A few days ago reading some old health and fitness magazines that we had stored in the memory trunk we saw some articles that talked about how and why to take creatine. This reading has made us reconsider and we want to expose you why we should make use of creatine.
For those who do not know what creatine is, we must say that it is undoubtedly the most popular sports supplement in the world of fitness and bodybuilding, almost as used as the typical protein shakes, and is undoubtedly one of the few supplements that have been carried out scientific studies that have been satisfactory.
Creatine is an organic compound derived from amino acids and very similar to them in molecular structure, it is synthesized in the liver, pancreas and kidneys from amino acids such as arginine, glycine and methionine, and is found naturally in muscle cells.
Creatine increases energy in muscles because it has ATP molecules (ATP is the molecule that stores chemical energy). Therefore at high levels of creatine strength is increased as it increases the availability of ATP. But thanks to our diet with protein foods such as meat and fish we only get a minimal amount of creatine so we look for creatine supplements.
Why take creatine?
Here are some cases in which taking creatine can benefit us:
For those new to the gym: many people who start out in the gym leave in a short time because they see no improvement in their strength, if you take creatine in a few weeks you will notice an increase in strength and more resistant muscles.
For people with high cholesterol: there is a study that has managed to lower the levels of bad cholesterol with intakes of creatine, although it is true that the overall reduction was only 5%, triglycerides and very low density cholesterol decreased more than 20%.
For those who are stagnant: if you have stagnated in the gym, you may want to take creatine, because by increasing your strength you will improve your marks by working on other higher fibrillary ranges.
For outdoor athletes: the Journal of Exercise Physiology conducted a study with athletes training in the sun and saw how supplementing with creatine redirect better because the body temperature rose 3 degrees less than that of the placebo group.
For vegetarians: the diet is poor in creatine since meat and fish are dispensed with, but they can take creatine with supplements since they do not come from animal sources, so vegetarians do not give up their principles if they use it.
For long-distance runners: thanks to creatine, endurance is improved for continuous series, and these in the long run improve aerobic capacity, so once you have completed your training, creatine can be useful to prepare you for the race.
To improve strength: according to several studies, using ATP molecules increases the chemical energy reserve levels.
But you have to keep in mind that it is a supplement and that it is not something necessary to grow muscularly, and of course it does not replace anything to the feeding, besides that it is not always going to assure you a hypertrophy, remember what we always say, each body is a world.
However, it is a supplement that has more benefits than cons and in which many athletes who practice fitness and bodybuilding take it because they have found in creatine a way to improve a weighted way in their muscle growth.