Published: 06/25/2010 - Updated: 06/22/2016
Creatine is a nitrogenous compound in the body, synthesized in the liver and transported to muscle tissue where it is stored. Creatine converts into creatinine which is excreted in the urine.
In situations of low muscle activity, creatine is converted to phosphocreatine, winning and getting a phosphate group thus store energy. During periods of muscle activity, the primary source of energy is a molecule called ATP. When the muscle needs energy, the ATP becomes ADP causing a release of energy that the muscles are used for contraction. The greater the power achieved during the exercise, the greater is the expenditure of ATP. The amount of ATP available in muscle is limited, so after exhausting this source, the ADP must be reconverted to ATP so that it re-engaged as a source of energy.
The faster system than the muscle has to re-synthesize ATP from ADP is phosphocreatine system which means a source of immediate energy.
The fact that in recent years, creatine has become a regular supplement in many different sports athletes, has reawakened the interest of researchers in studying the effects and benefits of creatine supplementation in athletes. The most important conclusions to be drawn from these studies are:
The people who take creatine supplements boosts the total concentration of creatine in muscle. It is estimated that creatine supplementation can increase over 20% of phosphocreatine.
Creatine and carbohydrates
Taking creatine and carbohydrate together increases up to 60% the accumulation of creatine in muscle.
Studies show that if creatine is taken together with carbohydrates, you get a greater quantity of creatine in muscle. The doctors came to the conclusion that the study group consumed creatine with carbohydrates accumulated 60% more muscle than the group taking only creatine. This observed effect is due to increased insulin levels in the blood which in turn promotes the accumulation of creatine in muscle.
Important reflection of the type of carbohydrate to be ingested with creatine for maximum accumulation in the muscle. The maximum muscle accumulation has been achieved, synchronizing the highest level of creatine with the highest concentration of insulin in the blood. For this reason, carbohydrates are eaten together with creatine to be glucose and glucose oligosaccharides, i.e. carbohydrate with high glycemic index.
On the contrary, if the carbohydrate taken with creatine are the type of fructose (fruit sugar in the majority) or starch (mostly rice, pasta ...) stimulation levels of insulin will differ in intensity and in time, so that in the absence of synchronization between insulin and creatine cannot be guaranteed that the maximum accumulation in muscle.
Creatine supplementation increases "instant" anaerobic energy levels.
The energy needed by the muscles can be obtained by two different pathways: aerobic and anaerobic. The aerobic route is performed in the presence of oxygen, is a slow track that is used preferably by the muscle fibers. The anaerobic route is without oxygen consumption and lactic acid accumulates. Since this is the path that is used in preference to the fast fibers. Thus, in an exercise lasting 10 seconds (run 100 meters), 90% of the energy consumed by the athlete is anaerobic, whereas only 10% is aerobic. Of the energy consumed during a period of one minute, 70% is 30% anaerobic and aerobic. By contrast, an exercise in two-hour aerobic, 99% and only 1% is anaerobic.
Well, the medical results that have analyzed athletes supplemented with creatine, indicate that creatine enhances anaerobic energy, that is, those exercises are used mostly in very intense and short duration. Consequently, the benefit due to increased levels of phosphocreatine in muscle, appears restricted to high-intensity exercise and short duration, which suggests that athletes in sports that are made and intermittent heavy exercise (sports explosion) are the most benefited from the supplementation of creatine, especially if it is accompanied with carbohydrates.
It promotes muscle growth: anabolic factor
For years, it is known that creatine supplementation results in an increased weight of the athlete. It has been shown that creatine supplementation for years at low doses increases the diameter of fast twitch or type II vastus lateralis muscle of the leg.
So creatine is a major component of muscle volumizing products that promote the development of muscle mass.
Increases muscle performance: creatine supplementation increases muscle performance possibly because:
The more protein increases muscle contraction, by increasing muscle anaerobic energy capacity, i.e. the immediate energy increase and improve resistance for late onset of fatigue.
Taking Creatine daily
The daily dose of creatine has evolved over recent years as it became more in-depth knowledge of its properties and effects. Initially, it comes to loading dose of 20 grams per day, and is deemed not necessary.
The doses have been adjusted and now nutritional experts recommend setting a maximum daily dose of 3 grams per day. Studies of athletes show that quantities greater than three grams are not used by the body and is eliminated, i.e. we are taking each day in excess. That was the reason for recommending regular breaks.
The current trend in sports medicine is to limit the dose of 3 g and so encourage longer periods of consumption for the sportsman. In short, there is no need to rest after a period of two months of taking creatine and with these new dose can be extended as long as consumption last season training or competition.
Therefore, the latest indications of groups of experts on creatine research is to determine the daily consumption by 3 grams. This not loses effectiveness over time and has a more sustained effect for a period of major uses.
Properties of creatine:
- Increases power energy or momentum. Energy of explosion.
- For athletes in sports that requires a supply of energy in short time.
- Athletes involved in development of muscle mass and strength sports.
Pure Creatine: These products contain pure creatine. For best results we recommend taking this product along with a source of high-glycemic carbohydrates. Make a daily intake of 3 grams after training. Respect the package directions.
Creatine combined with carbohydrates: as discussed above, various studies with athletes have concluded that the combined intake of creatine with high glycemic index carbohydrates such as glucose and glucose oligosaccharides, increase the accumulation of creatine in the muscle until 60% more. It is therefore a very effective product.
Main uses of a product with Carbohydrates and Creatine:
- For athletes in sports explosion and all those engaged in physical activities very intense efforts in a short space of time, such as athletics ...
- Creatine is useful also to sports like football, basketball, cycling sprint ...
- Repeat sports series in which efforts are intense and of short duration, such as training in gyms, bodybuilding, weightlifting ...
- To gain more top speed and cranking power sport is practiced.
Art Creatine: Creatine + glucose + actenina
There are new products in the field of sports supplementation aimed at supporting the development of muscle mass. Its main component is the Actenina, a complex with anabolic nutritional properties which in turn enhances the effect of muscle growth of other nutrients like protein and creatine. Actenina combined with creatine and glucose, exponentially increases the anabolic effects of the product.
Undoubtedly, a large majority of athletes in the world has among their main objectives, getting a good degree of development of muscle mass that will allow one hand, play their favorite sport in good condition and on the other hand, have a physical constitution according to their tastes.
In that sense, there are two pillars that may favor the growth of muscle mass in an athlete. The first is, undoubtedly, sports training, which should go directly to such a purpose and will be highly desirable for this sport to follow the advice of a sports coach or trainer will design the most appropriate training routines to each athlete.
Besides physical training, the second pillar which promotes muscular development of sports nutrition. Indeed, it is an indisputable fact for any professional in this field, the final results obtained by an athlete after several months of hard training will be very different depending on the power that has continued and indeed, if you have taken sports supplements specialized.
In important to clarify which of course, within the definition of sports supplementation directly exclude any type of substance, such as Anabolic hormones or other substances which, although not produce doping, its use may pose serious risks to the athlete's health This practice can only be classified as the largest aberration that an athlete can make.
Source: GSN Sports Nutrition