Bodybuilding tips and tricks for efficient training

home pageSupplements and ebook storemuscle, fitness, bodybuilding related blogBest muscle related articlesIf you are interested to exchange linkbodybuilding related forum


creatine monohydrate powder effects


Creatine is a nitrogenous organic compound, which is synthesized in the liver, pancreas and kidneys of the amino acids arginine, methionine and glycine, in an amount of 1-2 g per day. It can be found in food sources such as chicken, beef or fish, in the amount of about 4-5 g / kg. In humans, approximately 95% of creatine is stored in skeletal muscle.

As a dietary supplement, creatine is used in sports where strength is a key element. Numerous studies have shown that taking creatine supports muscle growth (average 2-3 kg within a few months). The mechanism of action of creatine supplementation has been studied extensively in recent years. After administration of creatine in the blood as it passes through the intestinal mucosa unaltered. Almost the entire amount ingested will be incorporated in skeletal muscle via an active transport mechanism mediated by insulin. About 40% exists in the form of creatine free, the rest being linked phosphate to form phosphocreatine (PC). Fast twitch fibers (type II) stores 4-6 times more PC than ATP. As I described in a previous chapter, PC serves the body as "energy reservoir", supporting rapid resynthesis of ATP.

PC + ADP -----> Cr + ATP

So PC plays the role of "carrier" intermediate power between mitochondria and place actin-myosin bridges form. During the intense efforts of short duration (10 seconds), ATP can not recover fast enough without using PC. Researchers have found that by taking a creatine supplement to obtain an increase in deposits PC and free creatine, which results in reducing fatigue and increasing performance.

The greatest benefits of creatine :

  • accelerates ATP re-synthesis - so intense muscular effort can be sustained shorten a longer period of time
  • consuming delays reserves PC (phosphocreatine)
  • reduce dependence on anaerobic glycolysis with lactate formation
  • facilitate muscle relaxation and recovery after several rounds of intense effort


    Therefore, administration of creatine improves performance in repetitive strenuous efforts of short duration. Sounds familiar? Lest these efforts are even those you do during a strength training? In addition, he identified a mechanism that explains the effectiveness of creatine: increase the rate of protein synthesis by enhancing the activity of satellite cells. Satellite cells are located in the muscle cell membrane; enhancing the activity of satellite cells is facilitated means that repair damaged muscle fibers after exercise, muscle fibers grow in size and increase the total number of fibers.

    Although creatine and increase cellular hydration, water retained in the muscles is a fraction of the increase; the bulk of the increase is due to the accumulation of muscle mass. Hypertrophic response appears to be based on accelerated synthesis of myosin. It should be noted that these changes only occur if concomitant administration of creatine is a program of strength training and proper nutrition.

    Creatine supplementation improves aerobic performance if efforts and no cardiovascular or metabolic response.

    It was found that administration of high doses of creatine after an intense strength training, facilitates muscle creatine deposits refilling and thus accelerates the recovery of contractile capacity, which means that athletes can sustain repeated high intensity efforts. The best results are obtained when creatine is administered by a scheme which most authors agree. This requires a loading phase of 5-7 days is administered 20 g / day. This phase is followed by a maintenance phase is administered 2.5 g / day (approximately 0.3 g / kg / day). The same plasma levels are achieved through better management and constant 3g / day without loading phase. It was found that the combination of supplements with creatine supplements containing carbohydrates increases the absorption of creatine and its storage in muscle tissue. This phenomenon is explained by the fact that the administration of carbohydrates stimulates insulin secretion, which facilitates the transport of creatine in muscle fibers. The advantage is twofold: both glycogen, and the PC will be restored, the body is ready to face both aerobic exercise and also anaerobic. Relationship between creatine and carbohydrate is preferable to be 1: 6-7 (ie 5 g of creatine you associate 30-35 g carbohydrate).

    Remember that administration of caffeine and creatine simultaneously diminishes its ergogenic effect. So if you decide to supplement with creatine, avoid foods or supplements containing caffeine.

    creatine monohydrate powder effects - arnlod series creatine

    Around the use of creatine were born a lot of myths. Some boost positive effects, while others assign dangerous side effects to health. Studies in healthy individuals who received creatine, both short periods (5-7 days) and long periods (5-10 years) showed that there were no changes in physiological and biochemical parameters stating damage kidney, heart, liver or other organs. Also, there is evidence that would cause cramps or neurological problems. Caution should be exercised only in the case of kidney existing and general recommendation is to have a sufficient intake of water during creatine supplementation.

See also: