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Creatine and alcohol. What should you know about it?
No one will be surprised that alcohol and healthy eating have little in common. Nutritionists and personal trainers often emphasize the need for limited or no consumption of alcoholic beverages, as these make it difficult to achieve the desired results. But what about supplements? Is, for example, creatine and alcohol a harmful combination?
Creatine and alcohol – how does creatine work?
Creatine is an organic chemical compound that is naturally synthesized in the human body. Its main places of occurrence are mainly muscles and tendons, smaller amounts are accumulated in the liver and kidneys. Daily diet can be enriched with creatine, thanks to the consumption of meat, which is perceived as one of the most important and natural sources of this substance.
When analyzing the metabolic pathways in the human body, it can be quite clearly concluded that creatine is a compound that promotes the formation of energy used for a variety of processes. The effect of creatine on the resynthesis and increase in ATP content is also necessary for the mechanisms of synthesis of new proteins that co-create muscles. It is widely accepted that the systematic use of creatine products during the period of intensive and short-term exercise may prove extremely beneficial for the increase of physical performance1. At the same time, this explains the fact that creatine is a frequent choice among athletes, both amateurs and professionals.
Creatine and alcohol – how does alcohol influence training?
Occasional alcohol consumption is not bad. Drinking a glass of whisky or a bottle of beer after a whole week of work should not significantly affect the quality of our training. It becomes worse if the opportunities for drinking appear too often and the proverbial "small beer" is consumed in quantities that exceed common sense. How does alcohol adversely affect physical fitness and muscle mass building?
- reduces the efficiency of protein synthesis, which adversely affects the development of a muscular body
- hinders proper regeneration after training
- excessive alcohol consumption promotes the breakdown of muscle tissue, which is due to the aforementioned limitation of protein synthesis
- leads to the loss of important minerals
- provides empty calories that contribute to weight gain and body fat accumulation
It is not difficult to guess that creatine supplementation and alcohol consumption do not go hand in hand.
Creatine and alcohol – is supplementation necessary?
Experts estimate that a person is able to independently produce about 2 g of creatine per day. Unfortunately, this amount is not enough to guarantee the athlete the desired effects related to its anabolic properties. Therefore, a choice of dietary supplements, especially the Olimp Sport Nutrition brand, will be a good solution. Its products, such as Creatine Xplode and Creatine 1250 Mega Caps are produced according to the pharmaceutical standard. Thanks to modern laboratories, innovative technology and raw materials tested for purity, you can be sure that by choosing quality supported by many years of experience on the world market of supplements, you will be guaranteed the necessary safety.
1 Beneficial effect occurs when 3 g of creatine is consumed daily
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