Creatine

Creatine is one of the most popular and effective supplements used by bodybuilders. Used as a supplement to the diet of bodybuilder, it helps for a quick and steady progress in muscle development of training.

Creatine is an amino acid, which consists of three related amino acids - arginine, glycine and methionine. Found that 95% of total creatine in the body in the form of creatine monohydrate and creatine-phosphate, is contained in muscle tissue. The role of creatine in the body is connected with the processes of muscle contraction. Main source of energy for it is an adenosine triphosphate (ATP), which breaks down to adenosine diphosphate (ADP). The content of ATP in muscle is small and where necessary take place in muscle endurance, it must be resintezira quickly. The conversion of ADP to ATP in the anaerobic phase is carried out with the creatine phosphate (CP).

The main function of creatine is to increase the energy reserve in muscle, leading to increased muscle strength and endurance and increase muscle mass. Creatine helps to conduct a more intensive training / do not need big breaks between series / accelerate recovery of muscle between workouts and helps prevent decay processes (catabolism) of muscle tissue. Recent studies indicate that the product accelerates the process of burning fat, while helping to build lean muscle mass. 

Best results are achieved when creatine is taken in two stages. The first is called "boot" and is recommended to anyone who takes the supplement for the first time. Is the supply in the muscles with creatine, and its duration ranged from 4 to 7 days in which to take 20-30 grams a day combined with water or fruit juice. Then begins the second stage, during which take 5 -10 grams per day to maintain muscle loaded. Alternatively acceptance of creatine, which will not boot stage, just starting with doses of 5 to 10 grams daily.

The main dietary sources of creatine are meat (especially beef) and fish (herring, salmon, tuna, etc.). One kilo of meat contains about 4 - 5 grams of creatine, but not every person can take daily, and that particular part of the day, such quantities of food to meet daily needs. It is this requires taking creatine in the form of food additive mainly by athletes engaged in power sports, and this quantity should be taken before or after training, depending on the type of sport and training phase.

Posted in: Creatine,Nutritional supplements