What Is Creatine And What It s For

Creatine ( guanidino-acetic α-methyl acid) is formed by amino acidsglycin, arginine and methionine. Creatine needs of the body are covered by its synthesis (realized in the liver, kidneys and pancreas at a rate of 1 gram a day), or by its contribution to the diet or supplementation. In the organism, the creatine has as function to serve as fast-release energy storage. More specifically, phosphocreatin (PCr) replenishes the ATP spent during muscle contraction: more phosphocreatin, greater ability to perform physical effort and for a longer period of time.

Intracellular creatine levels can be modified thanks to nutritional strategies such as supplementation. The amount of phosphocreatin stored is called in terms of the saturation percentage of the phosphocreatin deposits, and depends much on the initial saturation of each person. There is great individual variability in the response to supplementation with creatine so there are more and less sensitive people. Vegetarian people tend to have lower inicial levels of creatine and often respond especially to creatine supplementation.

Despite being found in meat or fish, their concentration in food is low. steroid pills for muscle growth example, to consume 5 grams of creatine a day, about 1 kg of meat would have to be consumed.

What the creatine serves
♪ Improved training: More intense training, gnc supplement stacks combat fatigue and increase strength.
* Improved nervous system: Memory and concentration.

When to take creatine
Creatine is given by mouth and best oral steroids for beginners there are several management strategies. You can choose to perform a loading phase for 3-5 days during which 20 to 30 grams of creatine per day are ingested, distributed in 4 shots. It continues with a maintenance dose of 3-5 grams per day.

You can also choose a slow load in which the maintenance dose is administered (3-5 grams per day). Both options achieve creatine muscle saturation, the difference is the time it takes to get total saturation of muscle deposits.

When you want to produce a rapid increase, as in the case of physical-culture athletes, the supplementation in the form of load is the most appropriate continuing with a dose of 3 to 5 grams a day as a maintenance dose (0.03 g/kg/day).

However, in other types of athletes where do you get steroids the goal is not muscle mass gain, the realization of a single dose without loading phase, for periods exceeding 30 days is the best strategy.

The best steroid for mass results have been obtained when your administration has been after training. The effects are also good if consumed before or during, and their effectiveness is reduced as it moves away from the hours closest to training.

The combination of creatine along with amino acids or carbohydrates stimulates its absorption and favors its entry into the cells thanks to the action of insulin. The proper contribution of vitamin E also promotes its transport within cells.

Pre-training supplements that combine creatine, caffeine, and amino acids have shown increased muscle mass, however other studies indicate that caffeine could reduce the magnitude of the benefits of creatine supplementation if taken simultaneously by reducing phosphocreatin resynthesis (PCr) during recovery.

Different types of creatine
1. Creatine monohydrate: The most studied, its effectiveness has been demonstrated in many studies.
2. Creatine anhydrate: Creatine monohydrate to which the water molecule has been eliminated to increase the final concentration of creatine.
3. Creatine salts: Creatine pruvato, creatine citrate, creatine malto, creatine phosphate, the best legal steroids creatine-magnesium, creatine oroato, Kre-Alkalyn (creatin with sodium bicarbonate), etc. They present greater solubility and bioavailability than conventional monohydrate creatine. It can improve its tolerance at the gastrointestinal level, however in general they are less stable in water.
4. Creatine in a sterified form: Like for scientific-programs.science example creatine ethyl-ester or creatine gluconate that is attached to a glucose molecule. They arise with the intention of improving the biodisponiblity of creatine by reducing its hydrophilic character.

Benefits of your contribution
Creatine is a highly studied, safe and effective ergogenic help. Creatine supplementation increases the transport and capture of creatine to the inside of the muscle cell, increasing both free muscle creatine and phosphocreatin (PCr).

Creatine is especially interesting in strength and power athletes, due to its ability to improve performance and increase strength in short-lived and high-intensity (anaerobic) activities. In addition, creatine increases the diameter of muscle fibers and fat-free body weight, delays fatigue, man loses additional bit of hope; jbhnews.com, reduces cell damage, improves recovery, allows to increase the load and intensity of training, as well as the workload.

Some studies have even observed an increase in glucogen deposits when combined creatine with resistance exercises in which muscle glucogen deposits have been reduced; such as long-distance athleticism or cyclism performed over long periods of time. In these cases, the best time for taking is during training. It reduces muscle fatigue, promotes training adaptations and has been effective during carbohydrate loading processes to increase glucogen reserves. In turn, creatine has other very interesting properties, such as the prevention and recovery of lesions, antioxidant capacity, reduced muscle damage and attenuation of the loss of force caused by eccentric exercises (also called agujetas).

Finally, creatine has shown neurological and anabolic steroids and diabetes cognitive function improvement effects by increasing creatine deposits in the brain tissue. It has been useful in elderly people increasing fatigue resistance, strength, muscle mass, bone mineral density, improving the condition physically and with all this, the functionality and quality of life of older people.

Bibliography:

1"Using Creatine Monohydrate as a dietary supplement. Fernando Naclerio. G-se. Fernando Naclerio. European University of Madrid.
2"Nutritional Ergogenic Helps steroids for beginners People Who Exercise Physical Exercise. Consensus document of the Spanish Federation of Sport Medicine. Volume XXIX Supplement .
3"Robert Cooper, Fernando Naclerio, Judith Allgrove and Alfonso Jimenez. Review: Creatine supplementation with specific view to exercise/sports performance: an update.
4"Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. Long-term creatine supplementation does jujimufu use steroids not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003 Feb;244(1-2): If you want to know more about Creatina you can watch this video:

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