Creatine is a natural substance in our body that provides energy to the muscles. The supplement enters our body with food of animal origin, but with intensive sports, its amount is not enough, so it is increased with the help of additives. The most common form among athletes is creatine monohydrate. It is both effective and inexpensive, its other forms are more expensive, but the result from their use is the same.
What Foods Contain Creatine
Most of this substance is found in such products as:
Fish (from 3 to 10 g per 1000 g).
Pork (5 g per 1000 g).
Beef(4.5 g per 1000 g).
Milk (0.1 g per 1000 g).
During heat treatment, a significant part of creatine will be lost. Hence the conclusion — if you want to get the right amount of substance when doing sports – you can not do without supplements, because our bodies need 2-4 grams per day.
The Role of Creatine for Athletes
This type of sports nutrition is especially popular among bodybuilders and powerlifters, this is not surprising, since it has many positive aspects and is absolutely safe for our body.
What does creatine give? Let's look at the main advantages of the drug:
Acceleration of muscle recovery after physical loads.
Helps to build muscle tissue faster.
Now let's go through each item separately.
Acceleration of muscle recovery after physical exertion
All of us felt severe pain in our muscles after exercising, this is due to the accumulation of lactic acid in the muscles, creatine neutralizes it, which reduces pain and helps to restore strength faster after a hard workout. 
Helps you gain muscle mass faster
Creatine as a Sports Supplement
Creatine is produced in the following forms:
Most athletes choose the powder because its price is much lower and it is often more effective than capsules and tablets, but their huge plus is that they are much more convenient to use since the additive does not need to be dissolved for use.
There are 2 most common methods of reception:
Without loading - you should take 5 grams per day. This should be done before classes, and when you are not engaged – in the morning. The course takes 2 months, followed by a break of 4 weeks.
With loading — the first 7 days you need to take 5 grams 4 times a day. The next 3 weeks should be consumed 1 time a day, 5 g a day before classes or in the morning on days when you are not engaged. The course takes 4 weeks, followed by a break for 1 month.
A minor disadvantage of this drug is that when an athlete drinks little water, a feeling of nausea may appear, so try to drink about 3 liters a day.
William Toro ‧ CPT & Nutritionist
William is a certified personal trainer from NASM, he has also been a rehab physiologist for sports persons. He has more than 15 years of experience training people. And has featured in multiple publications like FoxNews, CNBC, Bustle, and other.
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