Creatine: More performance, less fatigue and faster regeneration. Using creatine and krachtrtraining you can build muscle faster.
Creatine is a normal constituent of the feed, which occurs in meat and fish. People who feed on meat and meat products, taking about 1 gram per day with the power on. Vegetarians get virtually no creatine with their food inside and must cover the complete needs of creatine synthesis itself. The creatine stocks vegetarians are less than that of meat-eaters.
Creatine is formed in the liver from the amino acids glycine, arginine and methionine in the body and comes to 99% in the case in skeletal muscle. As the creatine molecule binds to phosphate and serves alongside the ATP as a direct source of energy for intense physical operations. The ATP - creatine phosphate system is perfectly set: in the separation of a phosphate group from ATP energy is released. Creatine phosphate acts as phosphate supplier and regenerates the ATP, so that the energy-producing process can unfold again. In the first moments of a load consumes muscle predominantly ATP, to a working time of about 10 seconds creatine phosphate and only then carbohydrates. Unlike energy from carbohydrates in the muscle degradation of creatine acid. At maximum creatine reserves, the production of lactate later in motion.
Creatine supplements are available in the form of powder and tablets, and its sale has been growing dramatically. Scientific research has shown that additional doses of creatine creatine depots muscle vergroten.Creatinesupplementen probably most useful when series are carried out with maximum load and short breaks. There can be trained with more intensity. Eventually, the ability to quicker regeneration also an intensive trainig possible without the athlete becomes overtraining. Another positive effect of creatine supplements is a reduced concentration of ammonia, indicating a more efficient energy production. Performance lasting more than half an hour, however, seem not to be affected by a creatine supplement, and there is no improvement in the performance determined in this regard.
It has been shown that an additional dose of creatine has the effect of an increase in body weight. This may be due in a week for 1 to 2 kilo amounts and is largely to moisture. There are also theories that say that for the weight gain more muscle and no additional moisture or fat tissues. The athletes in which studies have been done showed an improvement in their maximum power of an average of 5 to 10%. This effect is attributed to a stimulating effect on the protein biosynthesis.
The majority of scientific studies have shown that a four maals daily administered an additional dose of 5 grams creatine, so a total of 20 grams of creatine per day, causes a beneficial effect. When this dosing schedule is maintained, the uptake of creatine by muscles is during the first two days of the greatest. On the fifth day of the supplement is not more than 20% of the retained dose of creatine in the body, which indicates that the concentration in the muscles has reached the maximum value.
After a dose of 20 grams of creatine per day for 5 dagenals supplement the diet appear magnified depots creatine in muscle in a time frame of 6 to 8 weeks, but slowly to dwindle. There are indications that the increased creatine depots in the muscle can be maintained at a high level, when the initial addition of 20 grams daily followed by a substitution in the form of a low dose of 2 grams. Without the initial phase with a high dose appears to have a slight addition of 3 grams per day, little effect.
Vegetarians can have a lot of huge benefit of additional doses of creatine, because these people not contain meat or fish on the menu, and thus the level of creatine in muscle is generally low.
Since creatine occurs naturally in the human body and in the food prevents it is not on the list of banned substances. It has danook no adverse health effects.