The creatine cure
Creatine is an endogenous acid and is stored in the muscle. Creatine is produced in the kidneys, liver and pancreas. Its function can be briefly described as follows: during muscle activity, high-energy ATP is broken down into low-energy ADP.
In order for the muscle to be able to maintain its function, ADP must be converted back to ATP. This function is performed by creatine and thus recharges the muscle’s “battery”.Since the 70s of the last century, creatine has been considered one of the most popular dietary supplements. At that time it was mainly supplemented with large amounts of meat.
Creatine is probably the best researched supplement and not listed as a doping agent by the International Olympic Committee. It can be freely distributed in Germany as a dietary supplement. Basically it must be noted that taking creatine alone does not create muscle growth.
This can only be achieved through targeted, consistent training. During the creatine treatment most athletes feel a motivating surge of strength, but this usually subsides after the treatment. Although the strength does not completely return to the initial level, a slight dip is noticeable.
The great advantages of the creatine cure are the fast growth of strength, the higher performance, the shorter regeneration phase, the easy intake and the favourable purchase price. It increases maximum strength as well as explosive power and strength performance during repetitive training sessions. In addition, creatine improves protein synthesis in the muscle, so that it stores more protein and it comes to stronger muscle growth.
Already when planning a creatine cure there are important things to consider. The cure should be planned in cycles of several weeks with and without the active ingredient, as a permanent intake is not recommended. For example, six weeks of intake can alternate with six weeks of abstinence.
Often one hears of so-called loading phases, which can last for years. However, this is not advisable because it places an unnecessary burden on the body and the body can only store a certain amount of creatine. The storage of creatine in the muscles is better evenly distributed over a cure period.
A creatine cure can be performed with or without a loading phase. The principle of the loading phase is understood from the fact that the effect of creatine needs some days to start. Therefore, even before the actual cure, the creatine storage of the body is “charged”.
Athletes already take larger amounts three to seven days before. However, this method is controversial among experts, many see it as superfluous. For the cure one can then fall back on creatine in powder form and dissolve one to two grams in a glass of water and drink.
One should not take too much time, since creatine decomposes relatively quickly into an ineffective breakdown product called creatinine. In a creatine cure, one should consume three to four such creatine drinks per day. In the morning, in the evening, as well as before and after the workout, it is advisable to take the creatine drink.
During the creatine treatment it is extremely important to always drink enough liquid. Because of the creatine, the muscle cells need an increased amount of water. You should drink five to six liters a day during a creatine treatment.
To ensure a fast absorption of creatine into the bloodstream and a fast transport into the muscle cells, it is best to take your drink with a transport matrix. In this case, a transport matrix is a little dextrose, which then brings the creatine quickly to its destination. An overdose should be avoided in this case in any case, otherwise it can lead to flatulence, cramps, diarrhea or kidney damage.
If cramps occur despite low doses, you should increase magnesium and proteins in your diet. In addition, you should avoid coffee and alcohol during a creatine cure, as studies have shown that these two substances disturb and slow down the further processing of creatine in the body. After a creatine treatment, you notice the effects immediately.
The training is harder and the muscles do not feel so bulging anymore. In order to take as much potential from the cure as possible into the break, you should try to keep your training intensity at the same level (possibly extend breaks) and make your diet rich in protein and carbohydrates. In summary, a cure should last six weeks and then take six weeks off. The intake of three to five grams per day should be spread over four intake times (in the morning, before training, after training and in the evening) and one should use glucose as a transport matrix. A high fluid intake of five to six liters per day is necessary.
