Index
WHAT IS THAT'
La creatine it is a substance that occurs naturally in muscle cells; it helps muscles produce energy during heavy lifting or high intensity exercise.
THEintake of creatine it is very popular among athletes and bodybuilders to increase muscle mass, the force and improve physical performance.
Several factors affect the body's creatine stores, including meat intake, exercise, amount of muscle mass, and hormone levels such as testosterone.
La creatine monohydrate is the form of creatine cheaper and more common which is available on the market; creatine molecules are associated with a molecule of water (hence its name).
It comes as one White powder by taste neutral e 100 grams of creatine monohydrate contain about the88% pure creatine.
WHAT IT'S FOR
Creatine can improve athletic health and performance in several ways; in high intensity exercise, its role is to increase the reserves of phosphocreatine in the muscles.
The additional deposits can be used to produce more ATP, the key energy source for heavy lifting.
Creatine also serves to increase muscle mass in the following ways:
- Enhanced Workload: Allows for more work or total volume in a single training session
- Improved Cell Signaling: Can increase satellite cell signaling, which aid in muscle repair and growth
- Increased anabolic hormones
- Best hydration cellular: increases the water content inside the muscle cells
- Reduction of protein breakdown
- Levels lower than myostatin: this protein can slow down or inhibit muscle growth processes
- Increased deposits of phosphocreatine in the brain
DOSAGE
The recommended daily dose of creatine monohydrate to have an increase in muscle reserves is 20 gr per day for Average delivery time; this dose should be divided into 4 portions of 5 g during the day.
Absorption may improve when combined with a carbohydrate-rich meal or protein due to the relative release of insulin.
After the loading period take 3-5g per day to keep muscle levels high; there are no advantages of taking creatine cycles, so if you don't carry out the loading phase you can always take 3-5 grams per day.
Since creatine draws water into muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day.
SIDE EFFECTS OF CREATINE MONOHYDRATE
Creatine is one of the most well-researched supplements available, and there are no studies proving the presence of side effects.
Additionally, there is no evidence that creatine harms the liver and kidneys in healthy people who take it at the correct dosages.
People with previous kidney and liver conditions should first consult a doctor before taking this supplement.
Although people associate creatine with dehydration and cramps, research finds no basis in these claims.
PRICE
Creatine monohydrate is the cheapest form of creatine and 500 gr of product they cost about 6 / 10 € depending on the brands.
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