Among the large list of sports supplements, it is necessary to highlight creatine, the action of which makes sports more effective.
Novice athletes need to carefully read all the nuances of using additional supplements. And also find out what creatine is, what it does and how to use it correctly so that there is no harm to health.
What is creatine, what does it do?
Creatine is a naturally occurring substance that is produced by the human body through the consumption of food of animal origin.
However, in many cases this substance is not enough, therefore it is necessary to use a special food that contains creatine in its composition.
The following features of the action of the additive are distinguished:
- the substance promotes the formation of muscle fibers, which leads to an increase in muscle mass;
- preservation of fluid in muscle tissue, which is necessary for the transport of nutrients;
- growth of power indicators.
The consumption of such a substance allows the body to generate additional energy to increase the body's endurance.
Athletes who use this type of supplement can train for a much longer period, while the muscles develop additional endurance for subsequent workouts.
Why do runners need creatine?
For people who are into sports like running, the use of creatine primarily builds endurance.
In order to travel long distances, fats and carbohydrates are needed, which are further converted into energy. Creatine releases energy, which increases the endurance of muscle fibers and allows you to train for a long time.
Which creatine should you choose for running?
The choice of supplement for runners depends on the individual's personal preference. There are two types of substance that can be used to increase muscle endurance.
Powder
Most often used by athletes, since the powder form of creatine dissolves faster in the human stomach. The desired result appears within a short time, which allows the substance to be used immediately before the start of the race. For use, runners need to prepare special cocktails by mixing powder with liquid.
Capsules
The use of the supplement in capsules is much more convenient than the powder form, since each capsule contains the required dosage. This type of substance is ideal for people who move to different places and it is impossible to prepare a mixture from a powder.
This type of creatine is much more effective after workouts, and in capsules, the substance is much more expensive than its powder counterpart. To obtain the result, the capsules must be taken with plenty of liquid.
Instructions for using creatine
The substance can be used in several ways. When choosing how to use creatine, you need to understand that the supplement can reduce the body's natural production of creatine.
Creatine is used by the following methods
The intensive method is used before the upcoming large load on the muscles:
- the first 5-7 days, the runner consumes 20 grams of the substance for the whole day, most often divided into 4 doses;
- within 14 days, 10 grams of the substance are consumed, divided into 2 doses before and after training;
- duration of admission is 4 weeks.
The gradual method is considered the safest:
- substance use lasts 4-5 weeks;
- a person consumes 5 grams of creatine daily.
For more effective use, the supplement is recommended to be consumed immediately after waking up. Subsequent doses are consumed with sweet juice.
For beginner runners, gradual build-up is considered optimal. If you need to do a one-time large load, the creatine loading method can be used.
Runner reviews
I use creatine before and after training. I chose a substance in the form of a powder at a cheaper cost, and the effect is much better. Helps to carry out intense jogging, as well as increase the duration of training.
Anton
I use the supplement twice a day, the first time right after waking up, dissolving the dosage (5 grams) in 300 ml of grape juice. Second reception after training. I chose the liquid myself, many friends prefer to use water with honey. It all depends on personal preference.
Dmitry
Repeatedly came across on forums that creatine is unhealthy. I regularly use the substance myself, especially if it is necessary to increase endurance before races.
There is no harm, the main condition is to use the dosage correctly and not to increase the period of use on your own. Also, the use of the substance is not recommended for a long time and in the absence of training, otherwise heart problems may arise.
Sergei
To increase endurance, I drink a supplement 1 time per day, 5 grams, I think this dosage is sufficient for this sport. When communicating with friends using the loading method, the result was the same with athletes who gradually accumulated the substance in muscle tissue.
Egor
The use of creatine is most effective for sprinter runners. It is also necessary to clarify that the use of coffee drinks is not recommended for people taking a special supplement, otherwise the result will be zero. I myself went through this until I consulted with a specialist.
Svyatoslav
The use of creatine allows runners to increase their endurance and train at an increased rate for a long time.
Correct use of the supplement does not affect a person's health, but experts say that the following side effects may occur:
- when using the supplement for more than one month, unpleasant symptoms may appear in the bone tissues;
- Long-term use of the supplement in large quantities negatively affects the condition of the runner's kidneys.
In order for the supplement to be only beneficial, before using it, you must consult with a specialist who will help you choose the most optimal method of use.
