If creatine?
Creatine is found naturally in the body as creatine and creatine phosphate. Creatine functions as part of the energy metabolism of the cell fuel. It is also found in the diet with meat and fish, but a study that it could take more than 20 pounds of saturated meat every day to super.
I have spoken to many professional sports and weightlifting coaches about creatine. I have many scientific articles on the muscle contractions and the use of literacy --Creatine supplementation in the diet, and used creatine supplements, so do not go into the organic chemistry of creatine, I want to share a few of my personal knowledge from my use and studies.
How it works:
I refer to my biochemistry textbook for a short answer. To practice the requirements of a high intensity to meet such as a sprint, the muscles draw their energy from a series of reactions involving adenosine triphosphate (ATP), phosphocreatine(PCR), adenosine diphosphate (ADP) and creatine. ATP, the amount is relatively constant, providing energy when it published a phosphate molecule, and ADP. ATP is regenerated when PCr donates a phosphate molecule that combines with ADP. PCR can be saved the first 4-5 seconds of fuel in the sprint, but another source of energy is the energy to provide for the activity. Creatine supplements increase the storage of PCR, allowing the ATP to fuel the working muscles and thusthey work harder before he tires [1].
Star Nearly 200 Years Ago
Discovered in 1832 by the French scientist Michel Eugène Chevreul, as the study of skeletal muscle. He named creatine after the Greek word for meat or Kreas. In the late 1920s, after finding that the intramuscular stores of creatine can be larger than normal to increase, scientists discovered creatine phosphate by the ingestion of creatine in amounts, and determined that creatine is an importantPlayer in the metabolism of skeletal muscles.
My personal experience
I tried powder and pill forms, but finally remained in the form of powder, because it is cheaper than the liquid and pill forms. I really do not know if it is the truth in the statements that one is better than the others absorbed. I have the product every day, even though I only work out 3-4 times a week, and I took it before my workouts, as suggested by a trainer. I have a loading phase for the firstWeeks, and then a maintenance amount, and I felt that I had to do more capacity, more repetitions in the gym, but that was my personal evaluation and not a double-blind placebo-effect test would have been exactly. I felt results within a month, with the supplement, supplement along with my whey protein.
My recommendations
Creatine taken with a small amount of food reduces the nausea that sometimes happens when taken on an empty stomach. Drinkadditional water may be helpful. It has been reported to reduce simultaneous administration of caffeine with creatine effectiveness.
Do not use it if you do, swimming, running, or any other kind of exercise where you do not want to gain weight. There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high intensity anaerobic conditions. It's pretty cheap if you look around and to my knowledge, I recommend that ifYou really want to try it, you buy instead of creatine monohydrate creatine ethyl ester.
Use Your Head
Some people have had health problems too much creatine.
Creatine supplements have not been evaluated by the FDA.
Contact your doctor if you have any health conditions, allergies or other health problems.
They are not recommended for age 18 and under
Drink lots of water - Creatine pulls water from the body to the muscle cells, they makebigger and stronger, so increased water consumption is so important.
Eat Carbohyrdates - Some have reported that creatine may be more effective if taken with carbohydrates.
DO NOT drink creatine with juice - I used to drink orange juice with me until I found out that (most fruit juices to neutralize mainly citric juices) are actually the effects of creatine monohydrate.
DO NOT drink caffeine - Before you drink your coffee in the morning or afternoon caffeine booster, do not forget thatCaffeine has the opposite effect of creatine monohydrate, in which it draws water from your muscles!
Drink your creatine with warm water - save your money and push the most benefit from your supplement, which can include your body the best in themselves.
Buy in bulk - if you can buy your supplements in bulk, you save a lot.
In Closing ...
There are a lot of hype about the Internet to supplement them, and since there are no FDA regulations, to ensure that you purchase from areputable source, and compare ingredients and prices. Do your research. The quickest way too big to get or stay fit, it's just a weekly training schedule that you stick to it, use a quality vitamin-mineral source, and eat a healthy diet.
It is also very important if you use creatine. If you are at the wrong time, you can spend your time and money. If you find that you are not always the results you want, you should really read when they use creatineSupplements.
References Used RK Murray and others. Harper's Biochemistry, 24th Edition. Stamford, CT: Appleton & Lange, 1996.
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