Creatine is considered to be the most scientific supplement of the last 30 years, but I am not just talking bro science here. There is no denying that it makes athletes bigger and stronger, but that is not all it offers. There are many excellent properties of creatine, but even if there is some indication on the label, the fundamental fact is that the vast majority of people, including the vast majority of supplement manufacturers, do not know that creatine is prepared on a cellular level. This is fundamental. creatine Levels can affect almost every cell in the body.
Believe it or not, we have known about levels for over a century. creatine For more than a century [1], we have known for almost as long that replenishing it can provide good baggage. The most important statement over the years creatine effectiveness is actually the active motor transport of ADP (adenosine diphosphate) back to ATP (adenosine triphosphate). An elegant comment indeed, but what does this actually mean?
Beyond siblings.
ATP is considered the currency unit of cellular energy, and ADP is thought to be the result of the breakdown of ATP and the recovery of phosphate molecules and ADP. ADP is then recycled, phosphate is extracted, and ATP reappears. Every cell has mitochondria that convert fatty acids, ketones, and glucose into ATP via the Krebs (or citric acid) circuit.
In the resting state, mitochondria do not release ATP and do not consume ADP, which can be converted to ATP within mitochondria [2-5]. Instead, creatine works in conjunction with an enzyme system called creatine kinase (CK), which is located outside the mitochondria. It then extracts phosphate molecules from ATP within the mitochondria and converts ATP to ADP [6-10]. Ras. the creatine When phosphate is trapped, creatine phosphate.
creatine phosphate provides phosphate to the functioning parts of the cell. creatine The kinase removes phosphate from there creatine phosphate, reduces it to ADP at the source of work, and converts ADP back to ATP. Creatine transports the energy generated by the mitochondria precisely to the working part without causing a long series of chemical boundaries. It is a sparkling system.
Creatine protects very low levels of intracellular ADP, the tissue that ensures that energy is supplied to all cells through a highly efficient mechanism. This is fundamental because as this concentration increases, cellular respiration is minimized and the need for rapid energy may arise [11-14]; keeping ADP levels low and recycling ADP to ATP in the workspace can generate peak power for extended periods.
Energy Systems
The cell has three energy systems-one aerobic and two anaerobic. One of the anaerobic systems, the glycolytic system, is where glucose is burned to produce ATP. The other, the ATP CP system [15-18], is practical for the glycolytic cycle. As effort increases, your cells need ATP faster than free creatine Phosphate molecules are captured and converted to ATP for delivery to myofibrils, which can then supply it to burn.
When you begin to become energetic from entertainment, you already have a large inventory of ATP and creatine Phosphate. Your cells will burn the stock of ATP, and creatine Phosphate recycles ADP into ATP, but CP is used up; the ATP value will not be exhausted from inside the cell, even if you are dead. Creatine phosphate values, on the other hand, have every opportunity to be almost completely exhausted [19-20].
ATP CP is essentially like a battery. Your cells make a surplus of CP and ATP while you are having fun – and you can use this surplus for energy; the burning of CP prevents ADP accumulation and can reduce energy production when values are very high. Replenishment creatine CP can be raised to 20% [21-23], providing a huge battery if needed.
This battery works quickly but lasts for quite a long time so that the glycolytic cycle increases. The cycle then continues for quite a long time and the oxidation system increases. These three systems are not isolated – they are exactly the same, but each has a phase that generates the bulk of the energy for the entire system.
ATP-CP is important for lessons, sprints, and comparative sorting in the direction it functions. Creatine supplementation literally does nothing to increase endurance [24-28], but may provide better sprint and power performance, including relatively short effects of supplementation [29-37].
This study showed that the ATP-PC system alone may not alter specific It may not change the concrete every time related to peak power and the duration of the glycolytic cycle [38-40], and the first 5 seconds to mount the best performance. However, supplementation seems to help here.
Many species, once you choose
There are different types of of creatine supplements on the market. I am not going to discuss this in detail because it is possible. to create your own creatine only “salt”, because it is quite stupid. Virtually no other version has been tested of creatine First class (cm) and virtually no other creatine The supplements turned out to be almost as effective. I have the opportunity to attribute this further, but I am trying not to offend the supplement makers here by explaining to science why their complaints are considered invalid.
Creatine monohydrate has been fully investigated and almost all the studies mentioned in this post apply CM. It is one of the most dimensional forms of creatine in solution, it is not broken down during normal digestion and 99% is absorbed into muscle tissue or differentiated using sweat or urine [41-42]. Other forms of creatine may be more soluble, but this has nothing to do with efficacy; Creatinemonohydraat is your best and most economical Makhnya.
Dosage.
Researchers have found for the first time that 20 grams per day taken for 5 days is the most effective way to take creatine monohydrate. of creatine Muscle content taken for 5 days creatine 30-45% increase. The same protocol – 20 grams per day, then maintaining a supra-physiologic focus on 2-3 grams per day – has literally not deviated from the study since 1996 [43].
Consider the precedent of a 70-kilogram man burning within 2 grams. of creatine Of course, any time[44].95 In of creatine occurs in muscle tissue, the average resistance-trained athlete needs a large amount of tolerance of creatine just to maintain normal cell values.
A maintenance level of 2 grams per day is considered the current recommendation of the American Expert Panel of the Institute of Sports Medicine on creatine [45]. More sophisticated methods for determining intracellular values have since been developed. creatine However, in 2003 levels, scientists realized that after using conventional protocols for two months, intracellular creatine levels returned to a basic degree [46].
The limit of 20 g per day was no more than the first researcher’s choice, and for some reason it remained. Including scientists who used a formula that considered weight and mass, they still wanted a 150 lb. man to be obligated to consume 20 grams per day. of creatine per day. No one has discovered this doubt.
This is not the best dosing schedule for everyone. People wear within 2 grams of creatine of fat-free muscle mass per kilogram. The maximum value that can be put into muscle is on the order of 3 g/kg (1, 4 g/lb) [47]. To achieve this value, a 150 lb man. requires 25 grams of muscle mass. of creatine supplementation.
For the amount of of creatine worn ranges above the baseline (1 g/lb). Technical service requires at least 2 g per day, plus 0.4 g daily. For a 200 lb man wearing 60 lb muscle, there is a meaningful payback time
(0, 4 g /lb * 60 lb) /0, 95 + 2g ≈ 27, 3 g
This would be the smallest amount possible of creatine It is needed daily to maintain intracellular limitation – considering the amount shared at 0, 95 of creatine absorbed by other tissues in the body. Perhaps there is a better way to estimate the minimum daily dose, but there is no data for that yet.
This means that a loading period is not necessary. If you are very slim, this leads to a simple formula
- Pounds: body weight * 0, 15 = grams of creatine First class for intake
- Kilograms: body weight * 0, 3 = grams of creatine First-class for intake.
These formulas seem to overestimate the need, but remember as soon as you get to grams of creatine monohydrate accounts for only 88%. creatine Field sense provides this.
Administrative Considerations
Daily dosage of creatine Traditionally, it is divided into three or four equal amounts and collected in the daily direction. This too has not yet been tested immediately to see if it is necessary. In fact, one group of researchers may have demonstrated that you do not need to take it creatine All day long – and you don’t have to take it every day – as long as you get the amount you need per day on average [59].Instead of taking 30 grams per day, it may take you a day to take 60 grams and get the same results. This leads me to believe that taking it away creatine At broken doses, you don’t need it all day long.
So what should I do? Well, ingestion. creatine A higher number of carbohydrates may increase muscle retention by almost. of creatine 49-52. but no research has yet been done on the subject, regardless of whether it has anything to do with insulin interactions [52].
Scientists believe that they are on the right track, and in fact believe that this has to do with the interaction with Glut4. In the meantime, we can say that there is an inverse loading of carbohydrates. creatine Carbohydrates immediately after training. You can split this dose, but if you have a creatine top notch, there is a very good chance that one huge charge can do the job.
Avoid taking creatine As a result of the fact that using caffeine may almost prevent an increase in intracellular if carbohydrate is not available creatine levels [53-54]. Again, this may have something to do with the GLUT4 transporter. This is because caffeine has the ability to prevent GLUT4 activation; everything that increases GLUT4 (carbohydrates and tolerance training) recordings and translocation improves the results of the supplement, and everything that does not (caffeine and endurance training) destroys the results.
Don’t take creatine With coffee. Take it with research and/or carb support. Have it another way as you wish. Take enough of it.
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