G'day mate! My name is Dennis Borisoff and I am a pro stripper. Bodybuilding, nutritional and supplements play important role in my life. That is why i like such themes. Among the supplements that optimize your body functioning and help you to get the most of good out of training creatine monohydrate is one of the most popular. Currently, athletes regularly use creatine as a dietary supplement to improve athletic performance and increase the intensity of training programs. Here are just some of the fantastically useful, according to athletes, creatine properties: the more powerful muscle contractions that increase explosive power, faster muscle recovery, less fatigue, enhanced weight gain and increase muscle volume.
Creatine Pruduction
Creatine - is irreplaceable, natural raw material, which is contained in the muscles of humans and animals and is required for energy metabolism, muscle movement and human existence. In our body, there are about 100 -140 g of creatine, which acts as an energy source for muscles. Daily consumption of creatine under normal conditions is approximately 2 grams. Creatine is as important to life as protein, carbohydrates, fats, vitamins and minerals. The human body synthesizes creatine from 3 amino acids: glycine, arginine and methionine. These amino acids - components of the protein. In humans, enzymes involved in the synthesis of creatine, are localized in the liver, pancreas and kidneys. Creatine can be produced in any of these bodies and then transported by blood to the muscles. Approximately 95% of the total pool of creatine is stored in the tissues of skeletal muscle. Not only will creatine increase strength, speed and volume of muscles by regenerating ATP stores and increasing anaerobic strength levels, but it also improves the appearance of muscles. Creatine monohydrate is associated with water, as it is absorbed into the muscle cells. As more creatine is stored, more water is drawn into the muscle cell. This explains the hydrating effect of creatine on muscle cell, which consists of about 75 percent water. Bodybuilders notice: a well hydrated muscle outwardly looks fuller, more rounded and more inflated.
Creatine intake
The practice has developed several approaches to creatine intake. On of them consist of loading and maintenance phases. Initial boot phase demands from 4 to 6 servings of 5 grams each for 3 days to promote a significant increase in the total pool of creatine. But experiments have also shown that there is an upper limit of creatine that can be stored in the muscle. After the boot phase, the dose should be reduced to five grams a day. The maximum level of creatine in muscle can be maintained for months by just five grams a day. Receiving more than 15 - 3 0 grams per day does not increase the useful properties of creatine. Muscle tissue can hold only about five grams of creatine per kilogram of body weight.
Forms of creatine
As for forms of creatine, powder is considered to be the most efficient. In order to absorb creatine better it will be good to take it with your protein shake after the workout.
Although creatine supplement is safe, sometimes such side effects as diarrhea, dehydration and stomach upset can appear. If so, escape the loading phase and start to take just 5 grams per day in order to maintain your creatine level.
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