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Креатин – вред или польза?

Креатин представляет собой метаболит, вырабатываемый телом человека, который составляется 3-мя основными аминокислотами: глицин, аргитин и метионин. Около 95 процентов данного метаболита представлено в мышцах и суставах. Здесь креатин находится в 2-х состояниях: свободном и связанном химическим путем. Второе состояние креатина называют креатинфосфатом, который запасается в мышцах. Остальное вещество в количестве пяти процентов накапливается в яичках, мозге и сердце. Для обычного человека достаточно около двух грамм креатина в сутки, для спортсменов и атлетов, вследствие высокой нагрузки требуется больше.

Креатин содержится в мясе и в красной рыбе. Но в недостаточных для организма человека количествах, поскольку, из одного килограмма тунца или мяса организм усваивает только около пяти грамм креатина, остальное не подлежит усвоению, либо разрушается в процессе готовки. В связи с этим, наиболее эффективный способ получать креатин в нужных количествах – это порошок.

Какой вред может принесте креатин?

Такой вопрос часто задают начинающие атлеты. Однако, многолетний опыт свидетельствует о низкой частоте отрицательного действия креатина на здоровье. Научно обосновано, что данное вещество не приносит вреда организму и здоровью человека, т.е. как добавка он безопасен. Одно независимое исследование американских ученых показало, что креатин положительно влияет на функциональность и продолжительность жизни мышечной ткани. Были также исследования, где испытуемые принимали большое количество вещества (более 25 грамм ежедневно) длительное время, но это не вызывала побочных эффектов на здоровье.

Дело в том, что эффект креатина на тело происходит в процессе работы 2-х основных механизмов: ускорение выработки энергии в виде АТФ и водная стагнация внутри клеток. Креатин, попадая в клетку мышечной ткани, привлекает молекулы воды в клетку, за счет чего, сама клетка увеличивается в размерах. Данный механизм вызывает приток силы. Более того, обеспечивается скорое восстановление клеток между подходами, что повышает общую интенсивность тренировки. Происходит это за счет того, что клетки тела активно вырабатывают АТФ под действием креатина. АТФ, распадаясь до АДФ, высвобождает энергию и обуславливает тем самым сокращение мышц. Но, когда АТФ не хватает, организм призывает запасы гликогена, и во время процесса распада гликогена появляется молочная кислота. Она вызывает ощущение жжения в мышцах и заставляет прекратить тренировку. В таком случае, креатин дает дополнительные АТФ, чтобы организм не извлекал запасы гликогена, и как побочное действие – выделение молочной кислоты. Таким образом, креатин позволяет продлить интенсивность тренировок.

Маленьким отрицательным эффектом креатина является небольшое изменение массы тела, которое спортсмены в фазе набора могут принять как прибавку. Поскольку креатин накапливает воду в клетках, то дополнительный погрешность на вес при приеме добавки всегда есть.

Данную добавку следует с осторожностью принимать людям, у которых есть заболевание печени или почек, поскольку данные 2 органа активно участвуют в процессах чистки организма. В любом случае при приеме добавки соблюдайте водный баланс вашего организма.

Спасибо за заказ

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