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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The proteins are involved in important cellular processes such as the formation of enzymes , hormones , antibodies, contractile tissues (actin , myosin, tropomyosin , etc.), etc. .
Along with carbohydrates and lipids are the immediate principles which provide energy to our diet . Also provide the body elements regenerators plastics body tissues.
Proteins are macromolecules consisting of nitrogenous basic units called amino acids (joined in long chains ) . These amino acids can be of 2 types :
Essential : are amino acids that the body can not synthesize and must obtain them from the diet. They are:
- Isoleucine .
- Leucine .
- Lysine .
- Metiomina .
- Phenylalanine .
- Threonine .
- Tryptophan .
- Valine .
- Histidine .
Non- essential :
- Alanine .
- Arginine .
- Aspartic acid .
- Asparagine .
- Cysteine .
- Glutamic acid .
- Glycine .
- Proline .
- Serine .
- Tyrosine .
Low levels of the 9 essential amino acids limit protein synthesis in the body, hence the importance of not only the quantity but the quality of the ingested protein. The protein -based animal products like eggs, milk , etc. . provide near optimum mixtures of amino acids . As to the amount below 20 % of total calories ingested intakes athlete maintain a state of muscle catabolism , totally inadequate for the athletic progress situation .
Recommended Daily Allowance (RDA) for protein.
Initially no attention to the nutritional quality lent disparate figures were given. Subsequently international organizations gave figures 1g . per kilogram of body weight specifying which should include proteins of animal and plant origin . Current recommendations vary committees nutritional experts worldwide , according to WHO 0.6 g / day / kg body weight.
The CDR is the RDA to ensure not suffer deficiency diseases and are based on some general statistics and be taken as baseline values. But athletes deviate from the average individual, both physical activity and the effects of exercise physiology has on your metabolism. So many sports dietitians recommend that a figure around 2gr/día/kg body weight.
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The muscles have a water content similar to the body in general , about 70 %, which shows that it is the number one component .
Athletes generally know that if they reduce their water percentage in only 2 % , its performance may decline up to 10% , which is scientifically proven . Supplements employ builders which have the property of increasing the intracellular content of water because it increases in volume, gain strength and accelerate protein synthesis .
Not long ago has released a study in which there was evidence that ingesting 500ml. Cold water may accelerate the metabolism and consequently increase the consumption of calories and reduce body fat .
Now he has published a paper in the scientific journal Journal of Applied Physiology in which it was found that those athletes who trained with a slight dehydration had lower testosterone levels , compared with those who exercised well hydrated . According to these studies , the low hydration increases the production of cortisol, a catabolic hormone that inhibits testosterone.
So drink plenty before, during and after training to assure an optimal level of testosterone.
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