Currently, the most popular dietary supplement, both in terms of individual use of scientific research in this regard is creatine monohydrate. Supplement their diet with creatine seems to be a safe practice, provided in accordance with arrangements provided for science. People who use this powerful supplement can therefore expect to increase their body weight-steam e. at the same time, reduce their body fat, provided you make matches the integration of a physical training program.
Creatine plays a major role in one of the three energy systems used for muscle contractions. It exists in two forms differ-ent within the muscle fibers: creatine free (unbound) and creatine phosphate (two thirds of the total creatine of the body). The creatine phosphate (or phospho-creatine) helps to recycle adenosine triphosphate (ATP), the initial fuel muscle contractions, as it is oxidized. If the pool of creatine use to promote the new synthesis of ATP is high, the ra-producing lactic acid (which produces the sensation of burning muscle, typical of a deep alicnamento) is reduced, so that you can work out more long and with greater intensity. It has been shown that creatine improves production of contractile proteins in muscle fiber-ri, with the subsequent development, in turn, muscle mass and a greater ability to re-do some muscle work.
Unlike other supplements, intake of creatine monohydrate in specific circumstances is supported by solid scientific evidence. Almost all of the total creatine in the body is in skeletal muscle machines, in the form of free creatine and phosphocreatine. The main function of phosphocreatine is to act as a buffer against rapid increases in energy demand. We have seen the depletion of reserves fosfocrea-tina is legal onset of stage of fatigue and, consequently, we can theorize that the increase in the percentage of total creatine in the muscles, resulting from the integration thereof, may have a positive effect on the performance of high intensity workouts.
The strength and power athletes, bodybuilders and fitness fans have pre-presumably, everything to gain from taking creatine, and the same will be said for those who practice sports or activities that pose a challenge for the system energy of phosphocreatine. It recommended a loading dose of approx. 25 g per day, or 0.3 g per kg of body weight, of a total of 5 days, followed by a maintenance dose of up to a max. I-5-gram daily.
There are still many unanswered questions on the integration of na-created, including ones on how to maximize the accumulation of creatine in them or snouts. what is the dosage required to maintain high reserves of creatine in the muscles, the long-term physiological effects caused by the contribution of creatine, including potential side effects including e. Finally, the reactions of a wide range of people, including women, elderly patients and 0 indi-viduals in a catabolic state.
Currently, based on current data in our possession, creatine supplementation appears to be a safe, effective nutritional strategy, aimed at enhancing the performance of training. Even more amazing, the re-search shows such as creatine aid 1 * 80% or more of those who use it in the prescribed manner. If you are looking for an effective way to improve your strength, physique or sporting performance, you'll find that creatine can help you reach your personal limit.
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