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Creatine, of course, will not help you run at the 42nd kilometer, but with it you will recover faster after this nightmare distance. Researchers from Taiwan found that after an hour of endurance training, athletes who used creatine had greater muscle glycogen stores than members of the control group who were not given the supplement. More reserves - faster back in service.

2. Weightlifters

Creatine allows you to prolong the approach, “throwing on” energy for a couple of additional repetitions. This increases the time the muscles are under load, as a result, the number of microtraumas of the muscle fibers increases, and as a result you have more strength and muscles.

3. Sprinters

Providing your body energy for a short but powerful physical work, creatine turns you into a tireless athlete if your sport involves periodic acceleration, jerking and quick maneuvering.

What foods are high in creatine?

* In mg/g for raw foods. Heat processing can reduce the creatine content of food.

Source: Sports Medicine Magazine

Which creatine should you choose?

1. Buy regular monohydrate. All other forms with long beautiful names like creatine ethyl ester is just a marketing ploy. The effectiveness of creatine monohydrate is confirmed by about 600 studies. It definitely works.

2. Pay attention to where the additive was made. It so happened that scientists most often studied creatine produced in Germany. American products are good too.

3. Tablets, powder and bars are equally effective. But avoid liquid forms and capsules - the creatine in them may be unstable.

Is it true that...

1. Creatine retains water in the body

If you use a “load” - taking creatine in higher dosages for a short time - your body will actually retain some water. This is due not only to the chemical structure of creatine, but also to its ability to improve the storage of glycogen, which also retains water. If you dream of gaining weight and muscle mass, this effect will please you. However, if you play football or tennis, loading is not for you, always take creatine at the recommended daily dosage. Otherwise, you risk injuring your joints due to gaining weight too quickly.

2. Creatine damages the kidneys

It has been established that the doses of creatine typically consumed by athletes, namely from 2 to 20 g per day, are absolutely safe for your kidneys. So stick to them. If your kidneys are acting up and you are wondering whether you should take a supplement that increases the load on the excretory system, don’t think too long - go for a consultation with a doctor.

How many grams?
Stick to the research-tested recipe. First, 5 days of “loading”: 20 g of creatine per day. Divide the entire daily dosage into 4 parts - 5 g each. Keep in mind that when taking creatine, you need to drink a lot of water, otherwise you risk getting muscle cramps, intestinal spasms and even injuries (creatine has unpleasant feature absorb water from the tissues of your body, including that contained in the connective tissue). After the loading stage, take a maintenance dose of 2–3 g per day. If you consume creatine along with regular food, you can improve its absorption. The recommended duration of creatine supplementation is 4–6 weeks.

Creatine in food Let's look at it a little lower, but for now let's figure out what creatine is and what role it plays in our body.

Creatine is a sports supplement that bodybuilders take to build muscle mass, increase endurance, and also to enhance muscle recovery after heavy lifting. intensive training. Creatine has good influence on the nervous and cardiac system, strengthens tendons and joints, and also reduces cholesterol levels.

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With the right balanced diet, the human body receives 1 gram of creatine every day. We are most interested in creatine in food products. Animal products are the richest in creatine: milk, pork, fish, beef, etc. For example, 500 grams raw beef contains about 2 grams. creatine It is also necessary to take into account that part of the creatine is lost due to heat treatment.

What foods contain more creatine?

Creatine in food (per 1 kg of fresh product):

Herring – 6.5-10 grams
Pork – 5 grams
Salmon – 4.5 grams
Beef - 4.5 grams
Tuna – 4 grams
Cod – 3 grams
Milk - 0.1 grams
Cranberry - 0.02 grams

Some part of creatine enters the body with food, and some is synthesized in the body. For an ordinary person, this creatine is usually enough for the body’s daily needs. This is not enough for bodybuilders, and they are forced to take pure creatine in the form of a sports supplement; it is quickly and easily absorbed into the blood and does not cause side effects. There is no need to try to cover the need for creatine by eating food - this usually leads to obesity.

Creatine is used not only in sports nutrition, but also in medicine. It lowers blood cholesterol levels, has a positive effect on the heart and vascular system and the body as a whole. The intake is also useful for chronic and acute inflammatory diseases. It is used for muscle disorders, prescribed to bedridden and elderly people in order to maintain muscle tone, as well as avoid muscle dystrophy.

What does creatine do for the human body? To find out what creatine does, you need to understand what kind of substance it is. It is a nitrogen-containing acid in the human body necessary for energy metabolism. Discovered by a French organic chemist in 1832. Compounds of this substance are mainly found in skeletal muscles and are synthesized in the body and transported to muscle tissue, increasing the ability of muscles to accumulate glycogen.

In muscles, the substance is used for the purpose of producing intense energy in short periods of time in the form of creatine phosphate.

The energy release of the final product from creatine phosphate is creatinine, which is excreted from the body by the kidneys in the urine.

What gives and where is creatine found?

The compound is synthesized in the liver, kidneys and pancreas. Once produced, it is transported by the blood to body tissues. A substance transporter is limited by the size it can carry. This means that even if a person consumes more connection, the body has a limited amount that it can use.

The compound is found in the diet and is synthesized in the body. A good source of the compound includes red meat, where 1 kg of beef contains 2 g of the compound. A typical diet containing meat provides approximately 1 g of the substance daily. A substance obtained from the diet can either be used as energy or stored in the body. For example, a 70 kg adult can store approximately 120 g of this nitrogen-containing acid.

Average healthy man gets 1 gram of protein from his daily diet.

The following foods are rich and provide creatine:

• Herring – 3 to 4.5 grams per kilogram of herring.
• Pork – 2.25 grams per kilogram of pork.
• Beef – 2 grams per kilogram of beef.
• Salmon – 2 grams per kilogram of salmon.
• Tuna – 1.8 grams per kilogram of tuna.
• COD – 1.35 grams per kilogram of cod.
• Milk – 0.05 g per kilogram of milk.
• Lingonberries – 0.001 grams per kilogram of lingonberries.

It should also be noted that chicken meat does not contain significant amounts of the compound.

What does creatine give - an increase in creatine phosphate in the muscles, which can improve performance during physical exercise high intensity. with high intensity and short duration of physical labor, more than low intensity and long duration of heavy physical labor.

Creatine provides an increase in muscle power output, especially for high intensity and long duration work.

However, the substance is also used to prevent the breakdown of muscle mass during immobilization. In other words, it will help with wound healing.

The operating cycle of the substance includes loading phases and maintenance phases. For best results, it is recommended to consume about 20 g of this nitrogenous acid every 4-5 days. After this, to maintain the desired level, you need to consume 3 g of this monohydrate per day. However, a lot depends on individual needs.

Creatine – nutrient, necessary for proper energy metabolism and muscle growth. It is actively used by athletes to improve their results, as it increases muscle mass and helps in recovery.

Daily requirement for creatine approximately 1 gram. Foods such as meat and fish are rich in creatine. In addition, creatine is produced by the liver, kidneys and pancreas by breaking down glycine and methionine.

What foods contain creatine?

Foods rich in creatine are products of animal origin. Here is a list of products containing creatine (the amount of creatine in food products per 1 kilogram).

1 . Fish

Most creatine is found in fish: herring about 6.5-10 grams of creatine, per salmon and salmon 4.5 grams, in tuna 4 grams, in cod 3 grams, in flounder 2 grams.

2 . Meat

In second place in terms of creatine content is meat: pork- 5 grams, beef- 4.5 grams.

3. Fruits and vegetables

Creatine can also be found in small amounts in fruits And vegetables, but the quantity there is very small. For example, cranberries contain about 0.02 grams of creatine.

Having found out what foods contain creatine, it is easy to notice that to increase the consumption of the substance you need to eat a large number of meat and fish, and this can cause weight gain and deterioration of the stomach. Therefore, it is much more effective for athletes to use safe nutritional supplements with creatine, which are not considered doping.

It is a nitrogen amine, the content of which in the daily diet is approximately 1 gram. Foods such as meat and fish are rich in creatine. In addition, this substance is produced by the liver, kidneys and pancreas by breaking down and methionine.

Below we present you a table showing foods rich in creatine.

Looking at this table, we can conclude that to get enough creatine from food, you need to eat a fairly large amount of food. In addition, due to the heat treatment of these products, the creatine content in them also decreases.

Now you can conclude for yourself that in order to get enough creatine from food, you need to consume a very large amount of food. In addition, we must take into account that when food is cooked, a significant part of creatine will be destroyed.

It is clear that sedentary lifestyle Throughout human life, the body has adapted to creatine deficiency for centuries. That is why, at a time when an athlete is just starting to visit the gym, physical exercise seem serious, and the recovery process takes a long time. But over time, when the training experience becomes solid, and creatine is supplied additionally in the form of supplements, there will be problems with load and recovery. Despite the fact that the human body is accustomed to a chronic lack of creatine, taking large doses of it does not lead to metabolic disorders, but puts the body into an early functioning mode, returning it to more favorable conditions.

Very often you can hear speeches that instead of sports nutrition you can simply increase your food consumption. However, this is a misconception. An attempt to increase the consumption of staple foods will lead to the development of obesity and overload of the organs and systems responsible for the breakdown and absorption of other food components. For example, excessive consumption of meat will not only not bring any results, but will also be harmful to health, since the body is simply not able to safely process such an amount of meat.