Creatine
Sergey Sidoruk 03/31/2019 no comments
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How to take creatine while cutting
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One of the best and most effective sports supplements is creatine monohydrate. This substance stimulates the growth of muscle mass, increasing endurance and human potential. In addition, it has several other functions that can be useful in burning subcutaneous fat, as a result of which the body acquires the appropriate relief. At the same time, the question remains open about whether it is possible to drink creatine while cutting.
The effect of creatine monohydrate on the body
This substance is actively involved in the process of muscle contraction, energy metabolism and production. Contains creatine monohydrate in muscle tissue, maintains the body's endurance and strength at the proper level. It accumulates in the body for quite a long time and in ordinary life its effect is difficult to notice. If a person plays sports, then the presence of the required amount of carboxylic acid (second name) will ensure acceleration of metabolic processes in muscles and their growth.
Human muscles contain an average of 100 - 150 g of creatine monohydrate, the consumption per day is only 2 g. But if regular physical activity is present in life, then it increases significantly. The substance is a powerful stimulant for the body and helps:
- normalize and stabilize the functionality of the heart and blood vessels;
- improve the functioning of the central and peripheral nervous system;
- reduce the intensity of pain and discomfort throughout the body during and after intense training;
- preserve tendons and joints even under excessive loads.
Unfortunately, its own substance, which is produced by the kidneys, pancreas and liver, is not enough. And therefore, people are recommended to take specific nutritional supplements - creatine monohydrate is important for weight loss.
We recommend reading about protein shakes for weight loss. From the article you will learn about the benefits and harms of protein shakes, recipes for preparing at home. And here is more information about lipoic acid for weight loss.
Creatine in products
At its core, this substance is a protein. It can be obtained from food. It is found in fish and meat, and quite a large amount of creatine is found in the kidneys and liver of animals. Unfortunately, most of this substance is destroyed when foods are cooked, so it is not possible to acquire sufficient amounts of creatine naturally. If athletes want to improve their results, they will have to use a nutritional supplement with this substance, in addition to a special diet.
Use in sports, for drying
Most often, creatine is recommended for use by people who are seriously involved in sports - it improves performance in a short time. It is noteworthy that this substance is natural and is not a dope. It will help:
- become more resilient during power loads;
- improve the results of fast short distance races;
- bodybuilders to build muscle mass.
In addition, creatine monohydrate is often used for cutting when it is necessary to build lean muscle mass. Proper use of nutritional supplements will accelerate the formation of a beautiful figure and ensure weight loss. But you need to be prepared for the fact that your body weight itself will not decrease - growing muscle mass will be to blame.
Creatine and cutting
Content
Let's start with the fact that during the degradation of fat deposits during normal fat burning, a significant amount of energy is released, so the body, in principle, does not suffer, but drying implies a small amount of fat in ready-made muscles and a low-carbohydrate diet. Apart from proteins, it turns out that ATP is not replenished from anywhere. So, when deciding whether creatine is a yes or no for cutting, think about how you want to train intensely if you don't properly supply your muscles with energy.
This substance is its main source in the muscles. Thanks to him, all possible contractile movements are performed. So, don’t wonder if you can drink creatine while cutting, but rather choose and order it into your sports nutrition diet.
How to take for weight loss
There are certain dosages regarding the use of creatine monohydrate for the purpose of losing weight. Don’t think that such a supplement will only build muscle mass! Correctly determining the daily dosage of the substance for men, women and girls will significantly increase their endurance, allow them to perform workouts with greater impact and, therefore, speed up the process of burning fat.
For girls and women
The problem for the fair sex is that even when losing weight, they do not “give all their best” in training. This happens due to natural restraining factors - by nature, women/girls have an instinct for self-preservation and maintaining health.
Therefore, at a certain point in the training, the body “turns on” restrictions and the woman/girl is not able to perform all the necessary loads. That is why it is advisable for them to take 4 g of creatine monohydrate per day.
It should be understood that body weight is unlikely to begin to decrease actively and immediately. Most likely, this indicator will remain the same or move downward, but not significantly. And this is due to the ability of creatine to accumulate fluid in the body.
Experts recommend that women not pay any attention to this nuance when losing weight - after a course of intense training lasting 1-2 months while taking creatine monohydrate, you can quickly get rid of edema.
For men
Men can train intensively on their own while losing weight, but it is the substance in question that will help speed up the process of forming a sculpted body. Representatives of the stronger half of humanity can take 5 g of creatine supplements daily for 2-3 months. But there is a more complex scheme:
- for the first 5 days, take 20 g of the supplement per day;
- each subsequent day, starting from 6, the dosage is reduced by 1 g;
- minimum daily dose – 4 g.
Some doctors believe that only those people who have been involved in sports for a long time and intensely should use supplements with creatine monohydrate. It is generally useless for weight loss and may even be harmful to health. However, this is only a version - the effect of creatine on the processes of building muscle mass and losing weight is still being studied.
Watch this video on how to take creatine:
Creatine: creatine supplements for girls, for weight loss
Many representatives of the fair sex have a negative attitude towards creatine supplements, naively believing that they contribute to excessive muscle growth and, accordingly, masculinization. That is, they are afraid to look too rude and masculine.
There is absolutely no basis for such fears, since the female body is not predisposed to increasing muscle volume in principle, largely due to the structure of the hormonal system, in which the female sex hormones estrogen predominate over the male sex hormones testosterone and others, which actually cause the anabolic effect of growth muscles.
Well, as we have already found out, creatine in no way directly affects muscle growth, so it is believed that girls can safely use it, but only if their final goal is productive strength training and gaining a serious fitness figure for performing on the podium .
If the goal of the training is a “slim, slightly pumped up figure” approaching the competitive standards of the Miss Bikini contests, then you can definitely refuse to use creatine supplements.
Attention!
In general, in clarifying this issue, one can rely on several authoritative and independent studies, for example the authors: Tina B. Ferguson, Daniel G. Syrotuik, 2006, who proved that taking creatine in the majority of women who love training does not cause an increase in strength characteristics.
Many scientists initially associated this fact with the special structure of women’s muscle fibers: the number of slow muscle fibers noticeably exceeds the number of fast ones.
Let us remind you that slow muscle fibers function due to the oxidation of fat and glycogen, while creatine is practically not consumed. Fast-twitch fibers are stronger, but require “fast” energy, i.e. creatine, or glycogen as a last resort.
But it turned out that the reason for the lack of effectiveness of taking creatine in women is completely different. The fact is that the female central nervous system (CNS) is strikingly different from the male one.
A woman’s instinct of self-preservation is much stronger than other feelings. Nature laid down this mechanism in order to protect a woman from various external threats, because she is the “life-reproducing principle.”
This is a natural mechanism of adaptation to external stress.
Now we can realize that strength training is a real stress, and many girls simply do not work hard in training, cannot do it because of the “limiter” built into their central nervous system.
In practice, this means that girls simply cannot do the final “failure” repetitions with a more or less optimal working weight, which creates stress. Their central nervous system intentionally creates weak motor neuron signals that make extreme muscle contractions impossible.
All of the above suggests that it makes no sense for girls to use creatine supplements. It will be much more effective to spend money on quality protein, such as whey isolate or complex protein.
From the point of view of solving the problem of losing weight, taking creatine will be a completely useless solution not only for women, but also for men.
The osmotic activity of this substance will force you to drink a lot of fluid.
Important!
And if you violate the daily intake of creatine supplements, the water-salt balance will inevitably shift in a negative direction, which will lead to edema, which, by the way, is often confused with fat deposits.
It is much more effective to spend money on a high-quality pre-workout complex or a light fat burner, carnitine.
Source: https://sportivika.ru/articles/sportivnoe-pitanie/kreatin-kreatinovye-dobavki-dlya-devushek-dlya-pokhudeniya.html
Possible complications
The biggest problem that can arise when taking creatine as a supplement is dehydration. But this is only possible if drying is carried out while taking diuretics - this is what many people do in an attempt to remove accumulated fluid. Experts recommend solving this problem by drinking large amounts of water - at least 3 liters per day.
In addition, in some cases, digestive disorders are noted - severe intestinal colic, cramps, and diarrhea are disturbing. This side effect occurs due to a specially increased daily dosage or a small amount of water consumed.
There is evidence that while taking creatine monohydrate for weight loss, people experience acne, facial pimples, and even cramps. But no connection was found between the supplement and the described health problems during the studies. Such complications can only be explained by the use of an expired drug.
Rules of application
Creatine itself is not a weight loss aid. Its actions are aimed at increasing the body's endurance during training. Thanks to it, an athlete can train much longer and more intensely, and only under such conditions lose excess weight.
The daily intake of creatine should not exceed 20 g. It is advisable to divide the dose of the drug into 4 times and use it throughout the day. The same applies to the use of creatine for weight loss by girls. If creatine is used simultaneously with fat burners, it will give a certain effect, since the fat burner is aimed at losing weight, and creatine is aimed at increasing endurance during training.
What can you combine creatine with?
An additive with the substance in question can be combined with a variety of drugs. For example, fat burners, proteins, and amino acid complexes do not lose effectiveness when combined with creatine. In principle, it is allowed to combine such a supplement with any medications or cocktails.
The only thing doctors warn about is that there should be no caffeine in the diet. These substances “conflict” with each other, inhibit the action and, as a result, will not only be useless, but in some cases even harmful. For example, blood pressure may rise to critical levels.
Drug compatibility
It is recommended to be consumed together with meat, dairy products, cereals and fish. This product also goes well with fresh vegetables. All of these products enhance the effect of creatine and perfectly complement it. Food during training should be rich in proteins and carbohydrates.
Creatine for weight loss does not combine very well with the following medications for the treatment of gout: Indomethacin and Ibuprofen. And also with steroid hormonal drugs: Ketazone and Betamethasone.
It is not recommended to use creatine with another group of drugs. These are medicines intended to treat stomach and duodenal ulcers. These include Amoxicillin, Clarithromycin and Roxatidine.
It is not recommended to drink coffee or tea after consuming creatine. Any stimulating drinks are contraindicated for consumption during the course of taking this drug.
Myths about the side effects of creatine
There are many myths associated with the substance in question; many people mistake it for a harmful steroid, but this is not true at all! This is a natural substance that, even when consumed in large quantities, does not cause harm to health. In addition, scientists and doctors have successfully debunked other myths about creatine:
- negatively affects the kidneys - if this paired organ is healthy, then it is not exposed to harmful effects even with long-term use of supplements;
- periodic muscle cramps occur - during scientific experiments it was found that creatine helps to eliminate this syndrome.
It is reliably known that carboxylic acid:
- is not addictive;
- does not have a harmful effect on the heart;
- does not provoke infertility;
- does not affect potency;
- does not have carcinogenic effects.
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Creatine monohydrate during weight loss can only be used by those people who are actively involved in sports. In this case, proper use of the supplement will speed up the process of burning fat deposits and help shape the body by building muscle mass.
Features of use
Women are advised to take creatine for weight loss an hour before training and in an amount of no more than five grams. The course of use of the drug should be no more than fifty days. During this period, a noticeable saturation of the muscle tissue with blood occurs, due to which the contractility of the fibers improves.
One of the side effects of creatine for weight loss is that due to the increased performance of the body, the load on the muscles increases, which in turn is reflected in poor sleep, a significant decrease in immunity, body pain and even an increase in temperature.
The use of this remedy is contraindicated for kidney and liver diseases. It is also undesirable for people with cardiovascular problems to take creatine.
