Creatine Monohydrate is a naturally occurring acid found mainly in meat , especially beef and fish . However , although we can get from our natural food sources , to see the benefits that can improve the performance should be consumed in larger doses that creatine is a supplement that is very popular and effective for athletes , sportsmen and other men and women's sports . Creatine is made from a combination of three amino acids arginine , glycine and methionine , and therefore nitrogen . It is important to keep a positive to increase muscle growth and development through regular source of protein which can then be divided into essential amino acids required for the repair , restoration and balance nitrogen growth .
How it works is creatine ?
The use of muscle advance creatine monohydrate as a source of complement has been shown to significantly increase the concentration of creatine in skeletal muscle , which is stored in the form of creatine phosphate . In skeletal muscle phosphate is released to promote the activity of anaerobic ( short bursts of powerful movements such as running ) , where the molecule adenosine triphosphate ( ATP ) using phosphate to feed a particular cellular function and metabolism .
Unraveling ATP to adenosine diphosphate ( ADP ) , which loses a phosphate molecule , providing energy to fuel cells as their training . When ATP stores depleted , the level of performance and intensity of exercise we fall . Creatine phosphate helps restore ATP that creatine improves performance , strength and power . Athletes and gym users looking to increase strength will benefit most from creatine . Athletes such as Linford Christie , Sally Gunnell and Colin Jackson in the 1990s was the first athlete to see real results from using creatine and since then more and more athletes have used it as a safe , legal ( considered 100 % legal by the way to get stronger and improve results of their World Anti- Doping Agency ) .
Research Becque et al . ( 2000) showed that a 20% increase in biceps strength is achieved after 6 weeks of creatine supplementation compared with an increase of 10 % in those not taking creatine so effectively double the advantage .
There's a lot of science behind creatine that have not gone here because I try to be as concise and easy to understand as possible. All you need to know is that yes , muscle advance creatine works !
Main benefits
Creatine increases the water content of the muscle cells and muscle cells are fully hydrated more anabolic .
It may take up glucose from the blood into the cells and to increase energy and promote better body composition .
Significant gains in mass often occurs in the first week is used as research has proven that creatine increases the activity of satellite cells , which promote muscle building .
Muscle growth occurs because the cross sectional area of the muscle fibers increase in size so shortening the lever and as a result become stronger .
Creatine can activate additional representatives to encourage a certain weight in the team and / or allow you to add extra at the end of the session before your muscles become too tired to continue exercising .
Creatine has even been shown to improve cognitive function , slow the aging process and prevent muscle loss .
Side effects ?
There are several anecdotal reports of gastrointestinal problems creatine , but this is a very rare occurrence . I actually used creatine for 10 years and have never had any problems with it other than increasing the size and strength !
Creatine has studied the negative side effects , but no significant changes were identified in serum metabolic markers , serum electrolytes , serum lipid profiles , all red and white blood cells hematology , muscle and liver enzyme flux quantitative or qualitative urine markers and renal function . However , if you suffer from kidney problems are advised not to take creatine .
Source : http://www.creatineaustralia.com