Monthly Archives: March 2013
Creatine is well known substance for almost all people in sports community. It is permitted by the World Anti-Doping Association but some products based on creatine are bad according to WHO – world health organisation.
Creatine is an amino acid consisting of three related amino acids – arginine, glycine and methionine. It was discovered by a French scientist in 1832. In 1923 was found that 95 percent of total creatine in our body is in the form of creatine monohydrate and creatine-phosphate (about 100 g) is contained in muscle tissue.
How creatine can help you and why to take it?
Creatine is one of the most popular and effective supplements used by bodybuilders. Used as a supplement to diet it helps for a quick and steady progress in muscle development in training. If you take creatine (monohydrate or phosphate) it will lead to increase your energy reserve.
Which kind is better? – Creatine phosphate is more effective because when you take monohydrate – first your body converts it in phosphate. If you take creatine phosphate then it will be used directly.
When you take creatine too soon you will increase the weight used in training and will notice that you do not need big breaks between the heavy sets. With other words the creatine allows you to make harder and better workouts with faster recovery between them which many soon will lead rapid muscle growth.
What is the main physiological effect of creatine?
This is because “Fuel” for muscle’s work is ATP (adenosine triphosphate). In muscle contraction ATP is splitting to ADP (adenosine diphosphate). To continue muscle’s work ADP again has to become ATP. The necessary phosphate group is formed with help of the compound creatine-phosphate.
What are additional physiological effects of creatine?
Another action of creatine is that it also accelerates recovery between workouts by preventing breaking down of your muscle tissue (called protein catabolism). In last five years several (independent) institutes had made studies about creatine. All of them reach to same conclusions. They prove that the preparation increases energy in the muscles, strength, endurance and speed of recovery. Soon it was found a new benefit of creatine – it accelerates the process of burning fat as in same time contributes to build lean muscle mass.
Which are foods containing the largest quantities creatine?
Unlike anabolic steroids, creatine is adopted for natural preparation and present in many foods. Because of it can not be found in doping sheets of different sports independently in which country.
Main food sources of creatine are meat (especially beef) and fish (herring, salmon, tuna, etc.). One kilogram meat contains about 4 grams creatine but taking needed doses through food is not always convenient and possible because not everyone can eat a kilo meat per meal. This leads, the need of using creatine in the form of preparation.
The way of taking is very important and the result depends of it. The special method is divided into 2 stages.
The first (also called loading phase) is recommended for anyone taking creatine for first time. As the name suggests in this step you will load creatine in the muscles. Its continues is 4 – 7 days in which you should take about 20g – 30g per day as the best way for this is with water or fruit juice. This dosage you can split on 4 / 5 smaller (e.g. daily dosage of 20g broken in 4 times a day = 5g per taking).
Then begins the second stage in which you should take 2 / 5 / 10 g daily – in dependent what is your weight (0.03 grams per kilogram of weight) so the muscle will stay loaded (larger doses of 15 g will not cause better effects, so that is unnecessary).
It is best to combine creatine with simple carbohydrates (fruit juice) and to be taken half an hour before the workout.
It is important to note that bigger single dose does not guarantee a better effect. The reasonable monohydrate single dose is 5 grams.
Taking Creatine pyruvate:
Such as “creatine monohydrate” but the dosage is decreasing with 20 – 30%.
Taking Creatine phosphate:
Such as “creatine monohydrate” but the dosage is decreasing with 50 – 70%.
Taking Kre alkalyn:
Usually it is taken in 1,5-3 grams a day without loading period, but it is recommended to follow dosage on the label.
Taking Creatine malate:
Adhere to the prescribed dose.