Sports nutrition has become an integral part of the life and career of many athletes. Newbies, looking at professional athletes, begin to think that it is possible to become the same with the help of a gym. Therefore, they break their heads to shops, spend their money on additives, and, in the end, disappointed in the results. And such an outcome is completely unsurprisingly, because the variety of various products and additives may at first someone confuse. In this article we will discern sports nutrition and tips for beginners about this.
Sports nutrition for beginners
Before you begin to disassemble all additives in detail, it is important to note some tips on sports nutrition. Do not equate yourself with professional athletes. Cabinets of some of them are clogged with various additives, which differ from each other in their action. They use so much sport because their bodies have already achieved the maximum result, and it cannot be exceeded alone. Sports nutrition for a beginner will have to fulfill only the role of support, and should not focus on it focus.
Protein or Heiner?
Everyone, without exception, the newcomers get up a reasonable question at first: where to start reception sports nutrition? It really is quite simple. The main goal of any visitor to the gym is a set muscular mass. And with this task, nothing can cope better than heiner or protein. The choice between them is the first stage of acquaintance of novice athletes with sports nutrition.
Heiner and protein, although performing the same function, differ from themselves not only in composition, but also on the principle of action. The heiner is a complex additive that contains large quantities and fats, and proteins, and carbohydrates. In addition, vitamin-mineral complexes often include, additional components for improving digestibility and other ingredients. It is distinguished by high calorieness, often large sugar content, and large portions. The heiner is best suited for those who have problems with a set of mass, or from nature possesses a thin body. With it, the total body weight is recruited, which at first we need.
Proteren, on the contrary, contains in itself the minimum of ingredients, and is represented as a protein of one of the types (as a rule). We will not deepen in detail in each of the types of protein, let's just say that it is necessary for a set of pure muscular mass. These additives have low calorie, rarely include additional ingredients And easily absorbed by the body. They are best to use those who have a complete physique, or to those who want to recruit only a clean muscle mass.
Aport for beginners should begin with these two additives - they are main in terms of a set of mass.
BTSAA or complex amines?
In our body there are very interesting substances - amino acids. They perform a variety of functions in the body, and no normal life activity is impossible without them. In fact, protein in the body is not a final product. In the process of decay, it is transformed into amino acids, of which the muscles of our body are built. But what, in this case, the difference between BTSAA and complex amino acids and how to choose sports nutrition newcomer?
There are several differences between them. First, complex additives also contain BCAA, but in much smaller concentrations. The main function of BCAA is the preservation and increase in muscle mass, as well as a decrease in the percentage of fat in the body. Comprehensive amino acids are more configured to maintain a positive amino acid and energy balance of the body. Therefore, it is impossible to definitely say what kind of sports nutrition is better for a beginner of these two. In this issue, everyone should solve himself, focusing on their goals.
Find out everything about BCAA in powder, as the most convenient form of essential amino acids!
Vitamins and minerals - only the complex!
To ensure life processes, the body uses the energy obtained from food. But there will be no full-fledged body, if it does not have enough vitamins and minerals. These substances participate absolutely in all internal metabolic processes, and also affect the processes of growth, development, breathing, blood formation, and so on. Therefore, if you are interested in what kind of sports care is needed, the vitamin and mineral complexes are definitely what should be in your arsenal! Here you can say even more - they are needed to anyone, even someone who does not engage in sports.
Athletes these substances are needed in increased quantities. During the fulfillment of severe physical work, all internal processes are accelerated. Accordingly, the flow of vitamins and minerals is also accelerated. In addition, some minerals leave the body along with later, and due to their shortage of the body, many negative processes may occur.
Sports nutrition for beginners - what to pay attention to? First you need to decide on what goals you are haunting. Most inexperienced athletes already in the first days of training are trying to punish the "secrets" of quick pumping binders, and what kind of sports care is needed. As a result, hearing useless advice from the "pumping", but not aware athlete, newcomers go to the shops and spend money wasted. And the first advice will be a recommendation for beginners - forget about all the "miraculous" ways! Of course, sports nutrition will help you achieve your goal. But here the emphasis is placed on the word "help". It will not make all the work for you. If you want to get the body of your dreams - then be prepared to spend not one for it, and not even two years. And only then you can see these results.
Go ahead. Never under any circumstances do not call sports nutrition chemistry. In fact, all sports nutrition is the usual food. Not quite ordinary, but food. Gaspit is a concentrated form of all that you consume in your diet. And it is all extracted from organic and natural sources. At sports nutrition there are some advantages over ordinary food, but it will never replace genuine food completely! Therefore, remember Rule No. 2 - Food Reports, which is needed in moderation.
What of sports nutrition to take a newcomer additionally?
After you are already easy to get on gym, Learn to perform the exercises correctly, and you will begin to overtake the first muscular mass, then you can start thinking about other wonders of the gossip. There are some more sports additives that have proven their effectiveness and help well for certain purposes. So you will analyze what sports nutrition is better for muscle growth to take additional ...
Creatine. This is one of the cheapest, but at the same time and effective helpers for athletes. It performs several functions at once - increases the indicators of force and endurance, and also has an indirect impact on the growth of muscle mass. Creatine is a substance that can independently synthesize with the body, but in insufficient quantities. Its additional reception will only strengthen its effectiveness, and will affect positively on general condition Your body. With him much easier, explosive training is performed and more forces appear in training.
Pre-trial complexes. They often contain creatine, stimulants and other ingredients. Their action lies in the fact that they allow the use of the body additional sources Energy during training, as well as stimulate the work of the central nervous system. As a result, your brain seems longer that you are not tired, and you have a lot of strength to workout.
And using my 12-year coaching experience (and 25 years of experience of independent workouts), I will make an expert on sports nutrition. The first lesson - never use the phrase "sports nutrition". This is supplements, "additives", and this word more corresponds to the main task of such products - close holes in your diet, lack of certain vitamins, trace elements, amino acids and other things (believe me, there are all such lacuna). Consumers of sports additives, I would relate to two groups:
1. You have long and stubbornly (3-4 times a week without skips) you train for a specific result - for example, you dream to shake the bar weighing 150 kg or run the marathon 42 km 195 m. You can and need a lot of what we are talking about below. I will offer specific sets of sports additives to solve each task (see "Recipes").
2. Newbies, albeit stubbornly, - in the first six months you should do only with proteins of both species: "Fast" before breakfast, "long" for the night. They fill the deficit of the protein that any Russian man has. The same diet would recommend that people who go to the gym once a week, "for themselves" (however, if you have extra weight - advise first with a nutritionist).
Well, I recommend to take both categories (consulting with your doctor) cardio- and chondroprotectors, regardless of training program. Go through the powders itself and bars. If there is no product known to you in this material, it means that I consider it unnecessary.
1. Protein
Release form: powders
For what: Protein is often drinking right after training, saying: "Muscular weight, muscle mass!" But without carbohydrates, about which everyone is forgotten, powder protein in instant muscle buildup is practically useless. Use it, just to compensate for the overall shortage of protein. The body will find where to attach it, for example, will make testosterone from it. Proteins are "fast" and "long." The first is biologically accessible and instantly provide your body with energy and building material. The second gives protein gradually, within a few hours. It is easy to distinguish them: any serum (whey) is "fast." Any combination containing casein protein (Casein) is "long".
How to take: "Fast" protein are used in the morning (1 portion of minutes 20 minutes before breakfast) and immediately after training for fat burning. In general, I am a convinced supporter of predominantly protein breakfast, it allows you to gently raise blood sugar levels after night sleep and additionally promote metabolism. "Long" drink 30-90 minutes after the last meal, for the night, so that the body has proteins at hand, even in a dream.
I recommend: from those sports additives that my clients came across, I can advise for breakfast "Fast" Zero Carb company VPX. For the night, I recommend "Infusion" from San. True, it is more than protein - such products are called "Food Replacement". It includes different types Protein (which are absorbed in different time and therefore provide your body with food all night), as well as vitamins and a dosage amount of carbohydrates that does not harm the figure.
2. Complex amino acids
Release form: capsules, pills, killets
For what: I strongly doubt that there are many amino acids in products with such names. Rather, it is the usual "fast" protein, only in a comfortable packing. On the road or after a long night in an ambush under the nose at the enemy, where the shaker cannot get, it is a good replacement of protein cocktail.
How to accept: in any training mode, except hypertrophy, - 2-3 tablets 2-3 times a day, as a change in protein powder. And in the midst of a long hypertrophine program - 3 tablets twice a day, you can with food or heiner, and you will drink protein too.
3. Heiner
Release form: Powder
Why: My favorite product! The combination of easily durable proteins and carbohydrates contributes not only to the rapid set of mass, but also provides hurricane energy before training, and also significantly speeds up recovery after.
How to take: in training days for 30-45 minutes before training and immediately after. On holiday days 1 portion in the afternoon. In the hardness training mode, you can three times a day: before and after training, as well as at night. And never eat Geiner for breakfast! Mass in this case, you will grow exclusively on the sides.
It is worth remembering
No creatine with protein will never fix technical errors and will not help with underwear. In addition, give yourself a report that no supplements will be able to replace full, regular and healthy diet Nutrition. And do not forget that even harmless and certified products, if you apply them thoughtlessly and beyond measure, can cause irreparable damage to health. If you suffer from food allergies, metabolic disorders, diabetes, chronic heart disease, kidney, liver or gastrointestinal diseases, then before taking any sports nutrition, it is necessary to consult a adequate, qualified physician.
4. VSA
Release form: Tablets, capsules, powder
For what: ACAA is also amino acids, but only three: isoleucine, leucine and valine. According to a number of studies, skeletal muscles Their most. I use ACA (and advise you to do the same) to lose much less muscles in the "fat" period or a period aimed at the development of endurance.
How to take: when you train - 5 capsules before and immediately after training. On holiday days, 2 capsules together with conventional meals.
5. L-carnitine
Release form: Tablets, capsules, ampoules
For what: Carnitine facilitates your body access to fat reserves. It is not ready to say that L-carnitine helps to lose weight, but it really increases endurance and has a beneficial effect on the health of the cardiovascular system.
How to take: 1 tablet 2 times a day together with meals when you train endurance or power. And with any type of training, if you feel that the heart is experiencing heavy loads (for example, on a hot summer day).
6. Creatine
Release form: Powder, tablets, capsules
For what: Creatine is the predecessor of creatine phosphate (CF) - one of the main sources of energy for muscle work. CF provides exceptionally short-term powerful nature of the work (the first 3-5 repetitions in the bench press, for example). It is believed that the reception of creatine-containing additives allows you to increase power indicators. Some this is true, but on the organisms of others this supplement does not have any influence. Try - suddenly this feed in you.
How to take: 2-3 g times a day, you can, along with the heiner. Only be sure to remove at least three glasses of simple water. Creatine has an unpleasant ability to absorb liquid, which can lead to spasms, bowlism and even junction injury, for which normal saturation with water is extremely important.
7. Glutamin
Release form: powder, granules, capsules
For what: at large physical exertion, glutamine reserves in the body are depleted, and this negatively affects immunity and reduces restorative abilities. Therefore, if you have more than 5 training hours a week, you should use this additive.
How to take: at a dose 2 times a day, in the morning and in the evening 15 minutes before meals - and you will be normalized normally, it is easier to carry the loads and cheer less.
8. Energy
Release form: "jars", powder
For what: another my favorite product! High-quality energy simultaneously seals your mood, sports pads and healthy aggression. During power training Such a product is primarily important. Just keep in mind - these are special sports energy, which are sold in special sports nutrition stores! They are practically no sugar, but there are substances that support the health of the cardiovascular system. With energy drinks from the supermarket they have little in common.
How to take: Total half of a small bottle, drunk 30-45 minutes before training, - and you are ready to beat any records! However, I do not advise drinking energy before each training session (maximum 1-2 times a week), and in no case drink more than one thing per day.
What to interfere with powders?
Proteins and heiners can be interfered with conventional non-amineral and non-carbonated water, freshly squeezed or packaged juice, as well as milk. For Heiner the best way - Water, in combination with juice or milk, the amount of carbohydrates and calories in the mixture will be strongly excavated. Protein powder serves any liquid from those listed above, except that milk should pick up the least fat. By the way, if your intestine does not tolerate milk, you can safely interfere with the protein on ... kefir. But all other powders, especially creatine, can be interfered with water only, and they need to immediately drink - in the liquid form additives are least chemically stable.
9. Testosterone boosters
Release form: Capsules
For what. Supports that increase the level of testosterone, the attitude of doctors and ordinary people, as a rule, is completely negative. Obviously, because they are confused with hormonal doping. However, the boosters do not pumped you with extra hormones, but only gently increase the secretion of the internal, own testosterone. From the point of view of physiology, this means "rapid" for several years, especially if you are thirty. If you are 17-22 years old and you are healthy, you can safely do without this supplement - hormones in you and so in bulk!
How to take: the most useful quality of Testosterone boosters, I consider their stimulating effect on the glucose exchange. Therefore, in my opinion, the most reasonable to use them when you try to get rid of excess fat. 2 capsules 2 times a day together with food.
10. Protein bars
Form: You will laugh, but these are bars!
Why: perhaps, the most convenient source of protein and? Carbohydrates: no need to interfere, nor drink - ripped the package and eat on health! Apply to join hunger between the main meals.
How to use. A pair of high-quality bars consistently dismissed interest in food exactly 3 hours, even in such an ever-hungry swallow, like me. But daily rateAccording to my observations, no more than 2-3 bars. If you exceed a dose, problems with appetite can begin!
* "Fast" protein - in front of breakfast and after training
** "Fast" protein for breakfast, "Long" protein - before bedtime
On Health
There are still a number of sports additives and rolling agents that can be used in their nutrition regardless of the goals that you at a certain point in time are haunting.
CardioprotectorsThey should be taken before training in the hot season and during periods of hardiness. These include the above-described L-carnitine, as well as preparations containing potassium and magnesium - substances responsible for the uninterrupted vital activity of the heart. For example, potassium and magnesium asparaginat.
vitamins and MineralsWith the opinion that exercises among athletes and a number of coaches, I do not agree on the need to take elevated doses of vitamins. Therefore, as a coach, I prefer trivial pharmacy multivitamins in a normal dosage. As a rule, this is one portion immediately after breakfast. For the reception of additional, allegedly useful athletes / swing vitamins - C, E and in separate - I? Not tired. Polyvitamins are more than enough!
chondroprotectorsAmerican coaches have a good saying: "You will not play sports - you will get to the cardiologist. Will you play sports - you will get to the orthopedist! "So that the last part of this wonderful phrase does not touch you, regularly accept chondroprotectors - additives facilitating the regeneration of cartilage tissue and restoring the ligament apparatus as a whole. Even if you go to the gym rarely or do not go completely, chondroprotectors should be drunk to prevent the diseases of the musculoskeletal system. How often? This information must be in the instructions for use.
Sports nutrition - This is a specialized menu in which specific food biological active additives Calculated according to the proportions of the body (body weight per unit of time - at least a month of regular) and their energy value, which together contribute to the effective work of your muscles, the rapid growth of muscle mass is a beautiful taped body.
Initially sports nutrition It was created directly for professional athletes, already over time he began to follow sports lovers, people wishing to pump up their body, improve the condition of the body.
The most necessary substances are proteins and carbohydrates, hence and division sports nutrition For two of these species. Proteins are a building material of a clear and dry muscle frame, and carbohydrates stimulate the rapid growth of muscle mass.
Additional additives are:
- The fat burners are an extensive class, filled with a variety of products, which are separately not able to burn fatty cells. Therefore, it is necessary to use them observing a diet and engaged in physical exertion. These are peculiar accelerators of liver exchange processes, fighters with fats. Your appetite will decrease, therefore, the amount of food consumed.
- Vitamin additives - They support your immunity, help the body correctly develop. A wonderful life tone is provided!
- Amino acids are almost always an indispensable component sports nutrition. Per a short time Restore all muscle fibers that you damaged in sports.
- Heiners - a protein-carbohydrate mixture contributing to an increase in body weight. During training, they are split, thereby easily absorbed in the body. The result is pure energy and the growth of new fibers.
- Glutamine - contributes to the good functioning of the brain, supports the optimal acid-alkaline balance.
- Creatine - helps to engage intensively in training, gives you strength.
But you should not use everything immediately. If you have a thin body and you do not have fat problems, you want to gain weight as soon as possible, you need to use a heiner directly engaged in the gym. If you have the opposite, then you should first buy fat burners who split fat deposits for the further proper "construction" of the sports body.
Carbohydrates are also necessary. But it is worth paying attention, in one such bars contains 1500 kcal, so if you are overweight, it is contraindicated to you. But do not despair, in this case, natural protein will come to your aid, the splitting of which requires quite a lot of energy, and this gives you a guarantee of effective weight loss. This is a common installation.
Of course, for a separate fitness destination, you need your biologically active additives. For example, if you are an amateur / amateur step aerobics, fitbol, \u200b\u200bpilates, calanetics and dynamic dances, you will be useful to simple vitamins that can be bought at the pharmacy.
But do not forget that additives must sometimes be changed in order to balance the power. For breakfast, your favorite dish mills and flakes will be, for dinner - cottage cheese, cheese, meat, fish, bird. And without fresh vegetable salads on vegetable oil, you also can not do! And of course, forget about greasy, fried, smoked products, flour products and sweets.
Hard rules sports nutrition No, it all depends on the individual characteristics of your body and goals that you are in front of you. To do this, contact a nutritionist, otherwise damage the body.
Sports nutrition really necessary professional athletesbecause with intensive workouts spent a huge amount of energy, and on maintenance vitality And they need no less than 3000-5000 kcal per day. Fearing ordinary food, they will not raise half, which can lead to the "wear" of the body, deterioration of performance.
But for the beginning, think about it, but do you need it all if you are an ordinary person? If you want a tightened body, you don't have to drive yourself into this hard framework and spend a lot of money for special additives (they stand quite a lot!) Your body will be able to live and function well with normal food, the main thing is to measure everything.
We asked Igor Zavyalov - Honored Coach of Russia, a specialist in the field of sports and space medicine, a legendary doctor - to tell the whole truth about biologically active additives: they are actually needed to create an ideal figure.
Igor Zavyalov
This article is addressed to those who want to improve their functionality and appearance. It is not for bodybuilding professionals who have their own, very specific goals and techniques - it is for those who want and maybe more!
The energy that we need for life comes with food. In addition, nutrients are needed to preserve and maintain health, full development, updating all tissues of the body, physical and psychological concentration, ensuring successful implementation. of various types Activities. Nutrients are chemical compounds entering the body with food and necessary for its normal vital activity. Usually they are divided into two large groups:
- Macroitative (necessary in large quantities) substances.
- Micro (required in minor quantity) substances.
The first group includes proteins, fats, carbohydrates and - yes forgive me nutritionists - water. In the second group there are vitamins and minerals. Minerals, in turn, are divided into macromineers (potassium, calcium, sodium, magnesium, iron and others) and microminerals (cobalt, chromium, fluorine, copper, zinc and other). The division is quite conditional, adopted in the professional community, so I apologized to the nutritionists for water. It usually does not belong to nutrients, since it does not contain calories. At the same time, water is vital for all processes occurring within us. No water - no life!
Another classification is based on a high-quality, vital component of food components. According to it, nutrients are commonly divided into indispensable (essential) and replaceable.
The most of the above are indispensable, since they are not synthesized in our body at all are either produced in insufficient quantities.
The classic example is essential amino acids (valine, leucine, isoleucine, lysine, methionine, tryptophan, threonine, phenylalanine), indispensable fatty acids (linolenic, arachidon) and others.
Researchers who study the processes of metabolism are much arguing - which substances can be considered indispensable. Quite often, carbohydrates become the subject of battles - the main source of glucose for our body.
It is known that during the gravity tests (intensive and long exercise, hunger or unreasonable diets) glucose can be synthesized by the cells of the body from other sources. Gloundogenesis - This metabolic process comes to us to help with a shortage of carbohydrate receipts and allows the liver to produce glucose, produced from pyruvate and amino acids.
Replaced nutrients can not only come to the body with food, but also to synthesize with our cells without much difficulty. Example - amino acids (alanine, arginine, glycine, taurine), which, if necessary, can be synthesized from an indispensable amino acids. The fiber is also important for the digestion process, although it is not absorbed by our intestinal tract.
I understand that a non-specialist is not easy to put this information in my head. And yet do not need to be upset. Good news is that our body for thousands of years of evolution has learned to take care of himself - he knows exactly how much nutrients and in what quantity it needs to be in every specific period of time. At the same time, the body takes into account absolutely everything: age, metabolic rate, load level, degree of adaptation and thousands of other sometimes unknown modern science of parameters. And if scientists who dedicated all their lives to the study of the processes occurring in the human body are very careful in practical recommendations, then "experienced experts", which can often be found in the simulatory halls or on sports fields, always know exactly what you need to take for a set of mass And what - for weight loss, and what anyone needs "reducing agents" or "fat burners". Confidently and even persistently give advice to all those who suffer. Psychologists call this behavior of Dunning-Kruger's effect - people with low qualifications are not able to objectively assess their own level of knowledge, which allows them to be absolutely confident of the right of their judgments.
The huge market of sports nutrition and various kinds of additive offers big choice Products for all occasions. Nonprofessional is quite difficult to understand such an extensive assortment and understand that he really needs it. Let's deal with together.
Food additives: benefits or harm
There are two large groups of drugs used in sports to improve the results, increasing the physical and mental performance and portability of loads, as well as to optimize the regenerative process after training and competition.
Pharmacological preparations and means
Contrary to popular belief, not all pharmacological drugs are doping. Many of them are allowed and can be appointed by a doctor if there are appropriate indications and subject to all formalities.
Another group comparable in popularity with Hollywood blockbusters, consider in more detail.
Biologically active additives (BAA)
Biologically active additives are designed to fill the lack of useful substances, improve their digestibility and intensify the internal reserves of the body. Genius marketing called these additives "active" to once again emphasize their positive effect on the body. Of course, based on this logic, there must also be "passive" additives, but with all the wishes on the store shelves you will not find such. Special significance and solidity of the product gives the letter L before the title, for example L-carnitine or L-lysine. In essence, the letter L testifies to the presence of leaving isomers of any substance. That is, if the polarized light, passed through an aqueous solution of the substance, will deflex to the left, then this is a leaving isomer, if right, then the reversible (D). Therefore, there are d-carnitine and D-lysine. But so historically it happened that most nutrients needed to ensure human activity, it is L-isomers. In natural food, D-nutrients are practically not found, therefore, in nutritional supplements, they should also be avoided.
The classification of biologically active additives that are used in sports is not easy. In addition, manufacturers themselves can vary the appointment of their products depending on the trends in the fitness industry reigning in the market. Let's wonder the most popular biologically active additives and find out if they are actually needed. Here it is impossible to stay from temptation to make an analogy with star actors and compare their popularity with the popularity of some additives.
L-carnitine
Carnitine Acid, which was previously called a vitamin-like substance - is not inferior in his fame Brad Pitt or Angelina Jolie. This substance is homeostatic, its concentration in the body is constant. If necessary, the body synthesizes this acid in the liver and kidneys from essential amino acids (lysine and methionine). The main function of the carnitine is the delivery of fatty acids in mitochondria, where they are used for energy production. That is why enterprising marketers have awarded L-Carnitine title "Fir-burner". But the carnitine performs its task only if it is obtained naturally and in the body all conditions have been created for burning fat (a person at this point should be playing sports). Serious scientific research does not confirm the effectiveness of this additive to reduce body weight or for the prevention of fatigue. L-carnitine at a reasonable dosage is not toxic, but it is not essential (indispensable).
Proteins and amino acids
Proteins are associated primarily with Arnold Schwarzenegger. Who else comes with Iron Arni in popularity in rocking and fashionable fitness clubs? Of course, proteins and their building components amino acids. But is it justified by their popularity? Let's deal with. Proteins are synthesized from amino acids (anabolic process) and also disintegrate on amino acids (catabolic process). These two processes are inextricably linked with each other and occur in our body continuously. Muscular protein by 35% consists of BCAA (amino acids with branched chains) - valine, isoleucine and leucine. BCAA is a complex that enjoys incredible popularity in the sports environment, especially in bodybuilders. An indispensable amino acids are not synthesized by the body, so their only natural source is food. They are in sufficient quantities in animal products. Yes, Leucine, for example, is also found in spinach and broccoli, but even these vegetables are not as rich in them, like meat, bird and fish. If you are not a professional bodybuilder, then feeding diverse and including in your diet food of animal origin, you easily fulfill the need of the body in essential amino acids. And the body "takes" exactly so many useful substances as he needs at a particular point. Therefore, the most frequently sound argument in favor of acceptance of additional amino acids in the form of Bad - "Since I can't eat as much meat as it is necessary for the construction of the muscles, I use amino acids" - does not work. Your body and its systems are simply not ready for such a number of protein (and amino acid). Not only does it be learned, so your liver and kidneys will work on wear to remove excess from the body.
Creatine is an organic substance that is synthesized in the liver of amino acids arginine, glycine and methionine. Our kidneys and pancreas can also produce creatine - they are forced to do it if there are not enough meat or fish in the diet. About 95% of creatine is in skeletal muscles in free form or as creatine phosphate. Also in a small amount can be found in the cells of the heart and brain. Creatine instantly comes to help us and supplies energy during the superintensive muscular load with a duration of no more than 30 seconds. More than 600 scientific works and research are devoted to creatine, and two thirds of them confirm its positive effect on physical performance. The complexity is only that its concentration in muscles cannot increase infinitely. It is very individual and depends more from genetic factors and the degree of training than the number of adopted additives. So creatine is undoubtedly Bruce Willis.