The benefits of creatine for the bodybuilder

The benefits of creatine for the bodybuilder

Elements of the article

1.   Creatine
2.   Creatine sources
3.   The benefits of creatine
4.   Creatine damage
5.   Types of creatine
6.   How to use creatine

Creatine:

   Creatine is a form of organic acids found in the human body and this acid supplies the body's various muscles with the amounts of energy it needs in order to be able to perform aerobic exercise and athletes are keen to get it to raise their level of strength and ability to perform various exercises for creatine has the ability to Give muscle auxiliary fiber with good amounts of energy.

Creatine Sources:

  This organic acid is available in many varieties of foods but is highly concentrated in fish and meat. This is the main reason for the athletes' keenness to eat fish and meat with many animal proteins consisting of many forms of acids, especially creatine acid. Also, bodybuilders who reach the advanced stages of building muscle mass in the body are not enough amount of this acid from sources in animal proteins, so resort to take supplements tablets of this acid to reach the extent that meets their need.

Creatine benefits:

Creatine increases the concentration of protein intake in the muscles, giving the muscle a faster ability to grow. Reduces the pain that results from aerobic exercise Exercise causes severe muscle rupture that causes severe pain, and the presence of creatine reduces the proportion of lactic acid that causes this pain. It provides the body's muscles with a high amount of energy and this most common feature of this acid. Draws water in the muscles.

Creatine Damage:

  It causes abdominal pain and swelling, but this problem is a temporary problem, it will disappear when you reduce the amount of this acid.
It negatively affects the work of the kidneys because taking it for a long time causes damage to the kidneys.
  Taking creatine as a dietary supplement in the wrong way affects the body's health greatly.

See also: The best food to build muscle

Types of creatine:

Creatine has a lot of species, including monohydrate, alkyl, magnesium, Chile, and many other types. Which makes there are many different types of this acid and each type has many advantages and disadvantages and the proportion of stability of these types in the body varies greatly.

How to use creatine:

This section describes the use of creatine monohydrate and this type of the most popular and widespread, but it should be noted before you start taking this acid that people who want to take creatine should be at a level above the average in bodybuilding, which means that the duration of exercise is not less than About 6-9 months The best way to take creatine is divided into two stages:

1. The first stage: the duration of a period ranging between 4-6 days in which the intake of keratin acid amount of 25 grams per day and this amount is divided into 5 parts, which is taken 5 grams at a time and it is better to have a period of time between each two equal meals.
2.  Phase II: This stage is for 25 days and reduce the amount of creatine to an average of only 5 grams per day. After the end of the second stage must take a break for a month or more depending on the nature of the body and then can be reused creatine again.