Many who follow a fast muscle building, thinking that a supplementation of creatine, this process can be accelerated. This is only partly true. But even those who consider an additional creatine intake as doping and the body against harmful than not right. To create these rumors from the world, I want to share a few personal experiences of being scientific and creatine consumption here.
What is creatine anyway?
Creatine, each of us in the body. It is, where energy is required rapidly, for example, in skeletal muscle. When we use the muscles in the first seconds of this effort, creatine is used as an energy source. Our body contains an average of 100 -120 grams of creatine. Usually it takes about 2-4 grams per day. The demand is much higher in athletes.
The effect of creatine?
As I said, creatine is an energy carrier. Supplementation of creatine creatine stores are larger and can therefore regenerate faster during exercise.
As an example: I do 4 sets of bench press with 100 kg. After each set, the creatine stores are getting smaller, because they are consumed during exercise. During the break between sets, the creatine storage building where it goes on again. The longer the interruption, the more creatine memory build up again. The disadvantage is that the adjustment process of the muscles suffering from a large set of break. Supplementing with creatine allows a shorter sentence break without loss of energy.
When does the use of creatine is useful?
In sports, or during fitness training, supplementation with creatine is very useful, especially when I want to improve performance. However, the requirement varies from sport to sport. Therefore, the dosages and instructions on proper use should (sports nutrition focus) always be discussed with a trainer or nutritionist. By taking creatine increases muscle tone, making quick powerful movements in the risk of injury is increased.
Meaningful intake for building muscle
To achieve a healthy muscle building, should be dealt with taking as follows: First you begintt with the so-called loading phase of 7 days. In this phase 20g should be consumed per day. The best morning and evening 10g. This corresponds to two heaped teaspoons good. After the charging only 3g per day to be taken. You should do more than 12 weeks a Kreatinkur never. Two to four treatments per year Creatine makes sense, otherwise the body's own creatine production is lowered too much. About the importance and necessity of the loading phase is discussed again and again. While it is regarded by some as unnecessary, representing the proponent's opinion, let it be achieve the desired performance with a faster loading phase.
Product Information
In my opinion, a creatine monohydrate is recommended. In many supplements the manufacturer is indeed contain creatine to follow. But usually in too small quantities. Therefore, creatine should always be taken on a monohydrate separately to other supplements. Just as an individual dosage is possible. Since most Creatine Monohydrate to strong water retention tend, one can take other types of creatines. Tips plus there's the fitness forum.
The latest scientific findings
Not only in sports, a Creatine supplementation is useful. At the time, scientists from the effects of creatine in conjunction with cardiac arrhythmias after myocardial infarction, mineralization of bone and cartilage as well as in muscle diseases. In addition, research is carried out to its protective effect on the brain and nerve cells.
