The use of creatine in the diet phase

The use of creatine in the diet phase

Creatine or creatine is without a doubt one of the most effective dietary supplements currently on the market. Some even assume that it is the most effective remedy of all, especially since countless scientific studies have irrevocably proven that taking just 3 g of creatine per day is completely sufficient to significantly increase performance in the area of ​​speed strength. Bodybuilders in particular also appreciate the fact that creatine promotes water retention in the muscles, which makes the entire musculature appear much more voluminous. The best about Creatine but is that it is absolutely harmless to health. But even though the “miracle cure” creatine is of inestimable value in the course of building phases, it should not be concealed that in recent times it has been increasingly advised against taking creatine monohydrate during diet phases.

Why should I avoid creatine while dieting?

First of all, it should be expressly pointed out that creatine can effectively counteract a diet-related loss of performance and muscle breakdown. It should also be noted that many concerns are not necessarily expressed about the creatine itself, but rather about the so-called transport matrices. These matrices refer to certain nutrients that stimulate the release of the body's own transport hormone insulin and thus promote creatine storage in the muscle cells. "Fast" carbohydrates, which include conventional glucose, for example, are considered to be particularly effective. Since insulin not only promotes creatine storage, but also fat storage in the body, transport matrices based on sugar and / or carbohydrates, which can demonstrably increase the insulin level in the organism, are understandably the purest poison for any diet.

Another point of criticism arises in relation to the recommendation, while creatine cures increase liquid intake. It is true that increased fluid intake makes sense due to the aforementioned increase in muscle volume. However, there is a risk that the fluid will not only be stored in the muscles, but also in the connective tissue under the skin, which would make the muscles less expressive. Some even fear that there is a risk of fluid retention in the extracellular tissue from ingesting Creatine monohydrate could even increase significantly. As a result, taking creatine while on a diet would be counterproductive, even if you consciously refrain from using carbohydrate-containing transport matrices and using carbohydrate-free matrices.

Are there alternatives to creatine monohydrate?

In fact, there has been an alternative for some time that promises a comparable or even significantly better degree of effectiveness than classic creatine monohydrate. This alternative is buffered or alkaline creatine. Well-known representatives of these alternatives are Kre-Alkalyn and Krea-Genic. A laudable feature of these two alternatives is that they do not have to be taken together with a transport matrix in order to be able to develop their full effect. In addition, it is said that they would definitely only store water in the muscles, so that it would not lead to increased storage in the extracellular tissue.

Conclusion on creatine in the diet

First of all, it is important to point out that even experts disagree on the extent to which the intake of creatine monohydrate can adversely affect a diet. Many believe that creatine intake has no negative impact at all. For the reasons mentioned, however, concerns about transport matrices containing sugar or carbohydrates cannot be dismissed out of hand. Therefore, it can make sense, at least for professional bodybuilders who are preparing for a competition, to refrain from conventional creatine monohydrate for the duration of their competition diet and instead instead to Kre-Alkalyn or Krea-Genic to grab, although these two alternatives may be a little more expensive.

Add a comment

[an error occurred while processing the directive]