- CREATINE :
Creatine has been shown to extend peak athletic performance for longer
periods during high intensity exercise. It helps shorten the time necessary
for the body to generate replacement Creatine Phosphate, reducing muscle
recovery time between high intensity activities.
• Helps Rebuild Lean Muscle Mass.
Inactive (dystrophic) muscle has by nature low levels of Creatine. Supplementation
with Creatine enables the muscles to work harder during training and
therapy to help rebuild itself to its normal state .
• Correct Creatine Deficiencies. Disease or age-related Creatine
deficiencies in the brain, retina, testes and heart can be improved
with the supplementation of Creatine Monohydrate, helping to restore
a more active, normal life style.
Creatine Monohydrate: The amino acid Creatine
is produced naturally in humans where it is converted to Creatine Phosphate
in muscle tissue. Its function is to convert ADP to ATP to replace the
ATP consumed during exercise. When the supply of Creatine Phosphate
is exhausted, muscle fatigue occurs.
· WHAT´S CREATINE?
Is derived from the amino acids arginina,
glicina and metionina, the body basically makes it in the liver, the
kidneys and the páncreas, and also meat diet in or fish can be
obtained through a rich (we can find about 5 gr., of creatina by each
kilo of meat). Therefore, gr. would be necessary to graft four kilos
of meat to obtain 20. of creatina! The initial dose of load usually
prescribed during first stage of the supplementation with creatine.
· · Creatine is accumulated basically in skeletal muscles
(approximately 98 %) in form of free creatina together with a phosphate
molecule (PCr or phosphocreatine). The PCr serves like immediate source
of energy for the muscular contraction, something specially important
during the exercises of brief duration, discharge intensity and anaerobic
character. Another vital function of the creatina is its capacity to
stop or to reject ions of I hydrogenate, people in charge of the slope
of pH of the muscle and their conversion in but acidico, a factor that
contributes to the muscular fatigue.
· HOW WORKS CREATINE?
When we make several series of intense
anaerobicos exercises, the PCr can be gotten to even exhaust in 10 seconds,
this can contribute to part of our incapacity to raise weights or to
the increase of the fatigue. Suplementacion with creatina can increase
intramuscular creatine as in a third, which favors the formation of
PCr and aid to as well maintain a maximum power more than habitual.
Consequently our training can be more intense and the fatigue produced
by them inferior, which seems to be transferred in the long run in superior
increases of the muscular size.
· WHICH EFFECTS HAS CREATINE? Creatine
has demonstrated to harness the following athletic and muscular yields:
· · Increase of the maximum one for a repetition (1RM)
in press of bank. · · Increase of I number total of repetitions
with 70% of the 1RM in press of bank. · · Increase of
the yield of the power. · · stays the cycle of power throughout
10 repetitions of 6 seconds better. · · Reduction of the
fatigue formation. · · Increase of the capacity to carry
out repetitions of maximum jumps. · · Increase of the
time previous to the exhaustion during the execution of any " Sprint
". · · Improvement of the times in races of 300 and
1000 meters. ·
· WHAT´S THE IDEAL DOSE?
The classic way of creatine suplemntacion
implies an initial phase of load followed of a phase of maintenance.
Generally they are grafted from 20 to 30 gr. daily of Monohidrato of
creatine during one week, a dose of about a 0,3 gr. by each kilo of
corporal weight. This initial dose increases a 30% approximately the
muscular deposits of PCr. The individuals that have lower those deposits
are those that obtain the greater increases. Because the amount of accumulated
creatina in the muscle is something limited, it is recommended to follow
with a phase of maintenance with doses of 5 - 10 gr. daily can obviously
maintain established the total levels of creatina through the charging
load.
· HOW AFFECT CAFFEIN IN THE CREATINE
USE?
It have been strong controversies with
respect to the possibility that caffein can affect the creatina taking.
A recent study I compare the effects to graft creatine with the ingestion
of creatine + caffein. The amount of grafted caffein was equivalent
to two cups of coffee. The levels of the PCr in the muscle were increased
in both groups. Nevertheless, the production of force applied to a joint,
I improve in 23 % in the group of the creatina, but caffein did not
undergo modification some in the group of creatina +. In the study,
caffein seemed to prevent the ergogenicos effects of the creatine. Nevertheless,
there are many athletes who take coffee or other drinks that contain
caffein and continue obtaining the benefits of the creatine.
· HOW AFFECT CARBOHYDRATES WITH
CREATINE?
It has investigated the carbohydrate ingestion
effects together with creatine taking. During four daily times and throughout
a period of time of five days, the investigators provided 24 healthy
men, of age average 24 years, 5 gr.. of creatine or 5 gr.. of creatine
followed by 93 gr.. of hyperglucemics carbohydrates. The two supplementationes
increased levels of muscular creatine well-known; nevertheless, the
group that grafted carbohydrates obtained a 60% but increase of the
muscular creatine. The insulin emission stimulated by the consumption
of those you sweeten simple seems to play an important role in him creatina
transport towards the muscular cells. Some products of creatina include
you sweeten in his formulates to capitalize those effects.
· REALLY WORKS CREATIN ON MUSCULAR
YIELD?
The studies demonstrate that taking creatine
it is possible to be run during but time and with greater intensity.
It has been observed which the creatina produced a slight increase in
the percentage of muscular fibers Tipo llB, the greater ones of muscular
fibers. Theoretically, if we could increase the percentage of this type
of fibers we would have but capacity to produce high productivity of
force and power, in relation to other fibers of Tipo llA and l. a superior
increase of force can be translated in the increase of the potential
for the growth of muscular fibers.
· HAS IT ANY INDIRECT EFFECT?
The only indirect effect known the creatine
ingestion is the assumption increase of weight. Some anecdotal information
suggest creatina it can prearrange to some users to suffer muscular
cramps and pulls, but this has not been demonstrated still.
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