Creatine is a very important supplement for bodybuilders, and it’s time to fully understand why.
Creatine is not an amino acid, but an organic nitrogenous compound from the group of amines, non-essential, usual in the diet.
It is obtained predominantly through the consumption of meat or fish, which contain 5 grams per kilogram. In addition, creatine is synthesized mainly in the liver, pancreas and kidneys through the precursor amino acids, such as arginine, glycine and methionine.
The human body requires a total amount of 2 grams of creatine daily, of which 50% is synthesized by the body itself while the other 50% must be provided through the diet. The highest concentrations of creatine in the human body are found in skeletal muscle, with approximately 95% of the total content of this compound.
That is, beyond creatine being used as a sports supplement, it is common to find it in red meat or fish, although it is true that to consume an amount of between 3 and 5 grams, which is recommended in athletes, we would need to eat a whole kg of meat. Therefore, it is easier to consume it through supplements.
Creatine, fitness and sport
The most common way to consume creatine is in the moment prior to exercise, with food or with a drink, although really when we consume it is not relevant, since creatine acts when the level of saturation in the cells is reached. Therefore, it is not a bad choice to take it after exercise or at any other time of the day.
According to a study published in Sports Medicine, the consumption of creatine produces a significant increase in body mass, without reducing the percentage of body fat and does not produce an increase in lean mass greater than that caused by strength training alone . Which means that we can not take creatine and sit around waiting for our muscles to grow, since we have to accompany them with a weight training of sufficient intensity.
So by using this very important supplement, you’ll gain muscle mass but only if you combine it with a proper workout.