Creatine supplementation is popular among athletes. It is a combination of amino acids ( arginine, glycine and methionine ) which are formed in the liver , pancreas and kidney . Phosphocreatine (PC ) is used for immediate energy in the muscle that keeps the level of ATP (energy source of the cell) necessary for muscle contraction. Creatine is found naturally in herring, pork, beef, salmon, tuna and cod.
Theoretical justification of creatine supplementation .
During short and explosive type , a biochemical reaction that forms the adenosine triphosphate ( ATP ) that is determined by the amount of creatine phosphate which has been stored in the muscle occurs . When reserves of creatine phosphate (CP ) start to run low, the performance deteriorates rapidly due to the inability to resynthesize ATP at the required pace.
Thus, creatine supplementation increases the total amount of creatine in muscle and PC content . Increasing the availability of PC ATP levels increase during intense exercise and the rate at which ATP is resynthesized after exercise of high intensity and short duration accelerates.
Composition of creatine supplements .
Creatine supplements can be found in your presentation, in several ways:
Pure creatine monohydrate .
Creatine monohydrate with simple sugars ( glucose, dextrose, etc . )
Creatine Monohydrate with fast sugars and lipoic acid.
Creatine monohydrate added to protein / carbohydrate .
Positive effects after taking creatine :
Increases total creatine in muscle by 10-20 %.
Increases in total PC muscle by 20-40 %.
Accelerates the rate at which ATP is resynthesized after high intensity exercise :
- Efforts explosives .
- High intensity exercises .
- Repetitive exercises maximum or submaximal exercise .
Increases anaerobic threshold and maximum oxygen consumption ( body's ability to transport oxygen to the muscles at submaximal and maximal efforts ) .
Glucose intake with creatine increases the concentration of insulin ( anabolic hormone ) which counteracts cortisol ( catabolic hormone ) .
Although no toxicity should not be consumed in huge quantities. Before training (20-30 ` ) on an empty stomach , the recommended dose is:
Loading Phase : 20-25 gr / day ( in divided doses ) for 7 days.
Maintenance phase: 10 g / day in divided doses ) for 60 days.
Break phase: 30 days without drinking.
There are cases that taking creatine does not produce improvements in athletic performance .
When less than 20 g / day for 5 days ingested or when 2-3 g / day ingested during training ( with or without a loading phase ) .
In less than 5 weeks of usage periods.
When the recovery time is too long or short between sets.
In aerobics.
Effects of creatine intake on body composition .
Increases total muscle mass
- Retains fluids ( causing an increase in total weight).
- Increase the amount and quality of training.
- Increases protein synthesis promoting strength gains .
Side effects due to the intake of creatine.
Weight gain caused by water retention .
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