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Supplement information: CREATINE
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General description Alternative source of energy during anaerobic processes.
Found - red meat
- fish and seafood
- eggs
Anti-aging role - fast energy source
- enhance sport performances
- reduce recovery time
- promote the formation of muscle mass
- reduce fatigue
- decrease lipid peroxidation
Therapeutic doses - first 5-7 days of usage: 0,3 g/kg of body weight - stockpiling creatine
- after first 7 days and within next 3-7 weeks: 0,03 g/kg of body weight
- use creatine 90 minutes before or 45-90 minutes after training, or in the morning after waking up if there is no training that day
- if product doesn't contain ALA, 60-90 minutes after taking creatine supplement use small amount of carbohydrates with high GI
Side effects - high doses or undissolved crystals of creatine monohydrate may cause abdominal pain, cramps, diarrhea, nausea
Contraindications - about 20% of population does not react on creatine supplement at all
Interactions - high doses of caffeine (more than 400 mg a day) and genistein inhibit creatin absorption
Composition formulas - comes as creatine monohydrate, salts of inorganic acids (citrate, malate...), creatine esters (creatine - ethil ester- CEE)
- creatine monohydrate - the best absorption, but the weakest solubility
- usually in combination with high GI, alpha-lipoic acid, beta-alanine and leucine
Other remarks - to creatine monohydrate acted it must be fully dissolved in water
- use creatine supplementation maximum 7 weeks continuously
- maximum blood concentration of creatine is reached 60-90 minutes after supplementation
- in body, creatine is formed in the liver
- 98% of body creatine is in muscles (phosphocreatine)