Creatine is one of the most commonly used supplements used in
Bodybuilding. It is a protein-like substance made up of three
amino acids methionine, arginine and glycine. Small amounts of creatine
stored in muscle cells, and its role boils down to
production and transmission of adenosine-carbophosphate (ATP), the so-called main
responsible for energy production.
After only a few days of creatine use, the muscles become larger and
more "inflated" - this is the effect of increasing the amount of creatine in the muscle
by about 50%. There are then a number of reactions that cause the cells to
absorb more water. The increased volume of the cell
intracellular tension, and the body perceives this as an anabolic signal -
thus stimulates the muscles to gain weight and strength. The effect of the application
creatine is an immediate improvement in the efficiency of the body, thanks to which
longer, more intense workouts accelerate muscle building and
will contribute to a reduction in body fat. At the first
creatine cycle can be obtained from 4 to 6 kg of lean muscle mass.
The condition for achieving such effects is proper creatine supplementation.
It should be remembered that creatine is a powerful anabolic agent
(muscle-building stimulant), but does not contain
Building. It is therefore necessary to combine creatine with preparations such as
protein (preferably whey) or L glutamine or glutamine peptide, which are
the basic building block of muscles. Very good results are also achieved
when combining creatine with a strong anti-catabolic preparation such as
Hmb.
How creatine can be improved:
* use of creatine together with sugar "chcstrosis" to increase
secretion of insulin that "injects" creatine into muscle cells
* drinking large amounts of water (up to 3 liters per day)
* reducing the intake of fats, as fat in food makes it difficult to
creatine absorption
* avoiding the use of caffeinated and guaran drinks
* taking the appropriate dose of magnesium and lecithin, which are
primary source of organic phosphorus
* consuming creatine on an "empty" stomach
* delivery to the body of such elements as: chromium, zinc ,
because their deficiency adversely affects creatine storage
by muscle cells
* proper supply of antioxidants and a complex of vitamins with
group B.
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