Science behind creatine and muscle growth
Science behind creatine and muscle growth
Science behind creatine and muscle growth
introduction
Creatine is a natural substance that occurs in our body and plays a crucial role in muscle growth. It is often used by athletes to increase their performance and muscle mass. In this article we will take a closer look at science behind creatine and its effects on muscle growth.
What is creatine?
Creatine is a nitrogen -containing organic acid that is synthesized from the amino acids arginine, glycine and methionine. It is mainly produced in the liver and stored in the muscles. The main function of creatine is to serve as an energy source for fast and intensive muscle contractions.
How does creatine work?
Creatine is stored as creatine phosphate in the muscles. In physical activity, creatine phosphate is converted into creatine, which releases energy -rich phosphates. These phosphates are then used for the resynthesis of adenosintriphosphate (ATP), the main energy source for muscle contractions. Due to the increased availability of ATP, athletes can complete longer and more intensive training sessions.
Effects of creatine on muscle growth
increased force development
Studies have shown that supplementation with creatine can significantly improve muscle strength and performance. This leads to an increased training intensity and a stronger charm for muscle growth.
increase in muscle mass
The increased ATP production enables athletes to carry out more repetitions and sentences, which leads to a higher volume and protein breakdown. This in turn stimulates muscle growth and leads to an increase in muscle mass.
improved recovery
Creatine also has been shown to have anti -inflammatory properties that promote muscle regeneration and repair. This enables faster recovery after training and reduces the risk of injury.
application of creatine
Creatine is usually supplemented in the form of creatine monohydrate. It is available both as a powder and capsule form. The most common dosage recommendation is a daily intake of 3-5 grams. It is recommended to combine creatine with carbohydrates in order to increase insulin sensitivity and to improve the inclusion in the muscles.
frequently asked questions (FAQs)
Is creatine safe?
Yes, creatine is a safe and well -tolerated substance. There are many scientific studies that show this. Very few side effects were reported, which are mainly related to excessive doses or insufficient fluid intake.
When should I take creatine?
It is recommended to take creatine immediately after training to support regeneration and muscle building. However, it can also be taken at other times of the day because it is stored continuously in the body.
How long does it take for the effect of creatine to be visible?
Most studies show that the effect of creatine becomes visible after about 2-4 weeks. However, it is important to note that this can vary from person to person. Some people may react faster or more slowly to supplementation.
Who should serve creatine?
Creatine is particularly suitable for athletes and athletes who want to improve their physical performance, especially in strength training and with highly intensive activities. However, it can also be taken by older people and people with neuromuscular diseases to improve muscle strength and function.
FAZIT
Science behind creatine and muscle growth has been well researched and proves the positive effects of creatine on muscle strength, performance and mass. Supplementation with creatine can help athletes to achieve their goals faster and improve their training performance. However, it is important to comply with the right dosage and consult with a qualified specialist in order to avoid possible interactions with other medication or health conditions.