Top 10 creatine

Tangible pumping, speedy recovery of the body, the maximum concentration of Apollo, the strength of Hercules and the endurance of Zeus - what else do bodybuilders begin to dream about? Creatine is one of the most studied supplements in the bodybuilding world with a high evidence base and positive reviews. In short, creatine is pure energy. Sportpit manufacturers offer a range of creatine to achieve these mega-goals. It remains only to figure out the product of whose brand to impose a responsible mission ... Learn more about the best creatine in this rating.

What is creatine, its role and properties

Creatine is a nitrogen-containing acid that is involved in energy metabolism and is produced in the body from three amino acids - arginine, glycine and methionine. Creatine can also be obtained with food, meat and fish, or as a separate supplement.

In the cells of muscle and nerve tissue, creatine combines with phosphorus, resulting in a molecule of creatine phosphate, or phosphocreatine. Its biological role, in the course of reaction with ADP (adenosine diphosphate), is to maintain in cells a constant concentration of ATP (adenosine triphosphate), a universal source of energy for all biochemical processes. However, creatine phosphate has a higher energy potential compared to ATP, although it is a "mediator" in the processes of energy metabolism.

During the period of muscle rest, the concentration of phosphocreatine exceeds the concentration of ATP several times. During the period of muscle activity, ATP, obtained with the help of reserves of creatine phosphate, is consumed as an energy source for performing muscle work. After performing the work in the muscles, a period of rest (rest) begins again, during which ATP is synthesized from glucose during glycolysis, as a result of which the concentration of creatine phosphate is restored.

By physical properties, creatine is a colorless powder, poorly soluble in water at room temperature, when mixed with which it precipitates, but completely soluble in hot water or in the presence of acid, for example, ascorbic (vitamin C).

Effect of creatine intake

When gaining muscle mass

First of all, creatine as an additive is interesting because being an ergogenic, it can help increase strength, and this is just as relevant for the field of bodybuilding and powerlifting.

By increasing the concentration of creatine phosphate in skeletal muscle cells with an additive, you can increase the number of synthesized ATP molecules, which means that you can get more energy for the work performed by the muscles. And if there is an additional energy resource, the muscles will be able to do more work, for example, lift / lower the barbell in one approach not 6, but 10 times, or make another approach 6 times over the usual exercise program. By creating more stress for the muscles, the athlete thus achieves a stronger hormonal response from the body, which then leads to the production of more testosterone and growth hormone needed to synthesize new muscle cells. Thus, creatine is used to increase strength, which ultimately contributes to an increase in muscle mass.

When losing weight

It is this effect of creatine, the increase in power, may be interesting and weight loss. If you lose weight, simply by reducing the calorie intake, then as a result, body weight will decrease due to the loss of both fat and muscle mass. As a result, you can get the effect of "skinny fat man" - there is no excess weight, but there are also no athletic proportions that would transform the figure. That is why weight loss is recommended sports.With the help of sports, it is possible not only to reduce weight faster (due to an increase in the energy deficit created by reducing the caloric intake), but also to get a beautiful taut figure.

The principle of creatine during weight loss is the same as in mass gain, only the calorie intake is different.

In conditions of energy deficiency, the body uses as a source of amino acids, including its own muscles. Using creatine in such periods, you can, if not gain, then at least maintain the existing muscle mass. Plus, the muscles require a large amount of energy for all biochemical processes, and this in turn will create even greater energy deficit, which will also accelerate the process of losing weight.

When working on the relief

In addition to the voiced effects, creatine will be interesting when working on drawing muscle relief or just to maintain shape, when the calorie intake is kept at the level of "how much you ate, so much you spent." The fact is that creatine (its monohydrate form) tends to retain water in the cells (hydration). Because of this, the visual effect of the fullness of the muscle is created, as if it becomes more pumped, dense and rounded. Fluid retention can be a disadvantage only for those who are preparing to perform on stage and should be as “dry” as possible, i.e. not only have a low percentage of fat, but also be “dehydrated” as much as possible. After stopping creatine intake, water from the muscles goes away.

This supplement is not just for men. The effects of creatine will also be useful and interesting for women, the intake of which will not lead to a rapid increase in muscle mass and a “like man” appearance due to the low testosterone level in women compared to men, but will help to get the dream figure.

Types and forms of creatine

Creatine is produced in various forms: in powder (the most common option), in tablets and in capsules. Each type of supplement has its pros and cons. Powdered creatine is the most profitable option in financial terms, but it is not always convenient to take it with you, besides, you will need a shaker and time to prepare a drink. In tablets or capsules, taking the supplement is much easier and more convenient, although such options are more expensive.

In the market of sports nutrition there are more than 10 variants of creatine forms: citrate, phosphate, malate, ethyl ether, alkalized, etc. But the most known, working and beneficial form of monohydrate is. This form of creatine is the main among many manufacturers of sports nutrition.

Top Creatine Rankings - Top 10

How and when to take creatine

How to take creatine?

There are 2 main protocols of creatine intake. The first - with the boot phase, the second - without it. In the first case Creatine intake is carried out in 2 stages. At the first stage, the loading phase, every day during the week 20 g of creatine are taken in equal parts, 5 g 4 times a day. In the second stage, the supporting phase, the amount of creatine is reduced to 3-5 g per day.

In the second case the loading phase is absent, and creatine is taken in equal portions every day, 5 g once a day. As recent studies show, the loading phase does not provide any benefits to the athlete, and you can get the same good results simply by taking creatine in equal amounts every day.

The prerequisite is creatine intake with a transport system (TS). In fact, TS - is any carbohydrates or proteins (amino acids). Carbohydrates can take the most common, such as table sugar, in the amount of 10-20 g or a glass of non-sour juice, n grape. As proteins, you can use a portion of a protein shake or amino acid complex. TC is needed in order to enhance insulin secretion.In response to an increase in the amount of insulin in the blood, muscle cells will absorb not only glucose or amino acids from the vehicle, but also creatine itself.

When to take creatine?

On the day of training 5 g of creatine should be taken with the transport system after training. On the day of rest - at any time, but preferably in the morning on an empty stomach. Taking creatine is desirable cycle - after 1.5-2 months of taking the supplement, you should take a break for 3-4 weeks to restore the sensitivity of the cells to creatine. Many athletes have noted the loss of results achieved with the help of creatine after discontinuation of its use, therefore, they prefer to use creatine on a regular basis.

So which creatine is better to buy?

Depending on the expected result, each athlete prefers that creatine, the composition of which most fully reflects the desired end result. In the introductory ranking presented, the “best of the best” creatine was rigorously analyzed, exposing its strengths and weaknesses. The choice is yours!

Remember - creatine, like any supplement, has contraindications. Before you start taking, be sure to consult with your doctor!