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Vitamin C and Creatine - their role in sports nutrition

Vitamin C and Creatine - their role in sports nutrition


Vitamin C

Proper and healthy nutrition cannot be imagined without vitamins.

It is their content in products that a person should rely on when determining their daily diet. Today, the most studied and therefore the most popular is vitamin C, which many simply call ascorbic acid.

This substance dissolves well in water, which allows it to move freely through the human body and perform many functions. It has a positive effect on the entire body, increases resistance to the flu, and helps fight cancerous diseases.

The only drawback of vitamin C is that the trace elements that have not been used in time leave the body, and their reserves need to be replenished again and again.

Experts recommend taking 60 mg of ascorbic acid per day. The necessary trace elements can be found in fruits and vegetables. For example, an orange contains the daily norm, and a slice of kiwi may be enough for even three days. Good carriers of these substances include guava and grapefruit juice. Thus, vitamin C is not only beneficial but also tasty. Plus, it is quite affordable for any wallet.

The positive effect on the human body is enhanced when combined with vitamin E or other antioxidants.


The main storage of this substance is the human muscle frame. This amino acid can provide an instant influx of strength and vigor. That is why creatine is widely known among athletes. Such bursts of energy can be especially useful for bodybuilders or track and field athletes - short-distance runners. As creatine is consumed, its reserves also need to be regularly replenished. To do this, it is enough to eat a piece of meat, poultry, or fish.

In order to have the opportunity to get the necessary amount of energy in a difficult moment, muscles can accumulate creatine. In doing so, they become stronger and more voluminous, meaning the reserves are visible.

The creatine intake rate is calculated based on the athlete's weight. If you consume an increased dose 4 times a day for 6 days, a so-called "loading" with the vitamin will occur. That is, an increased level of a certain substance will be established in the body. To buy creatine, you just need to visit a sports nutrition store.

At the next stage, after reaching the maximum concentration of creatine in muscle tissue, it is necessary to maintain these indicators. To do this, it is enough to take only one-fifth of the initially established dose but continue this course for one to two months.

Only after that can you give your body a couple of weeks to rest and then start the loading process again. It is this method of creatine consumption, consisting of two stages, that is considered the most effective and efficient.

Creatine is sold as a powder, it has no pronounced taste and dissolves well in water.

vocabulary Albert Einstein: "The most incomprehensible thing in this world is that it is comprehensible."

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