Title : Creatine: Scam or staple
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Creatine: Scam or staple
19 Facts you should know
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creatine is the most impressive supplement to the 20th century, but now there are a lot of experienced lifters that are no longer used. Why? Do you go out of fashion like his sweatpants circus clown? Is it because the new supplements are always better than the old supplements? Or it is that creatine turned out to be just a ho-hum add, maybe even a scam?
is the time to look at this iconic supplement again and see what we have learned about it since its inception and, more importantly, to see if this old weapon still deserves to be a part of their arsenal diet.
1 - What is the creatine do for me, strength-wise
Creatine is stored in the form of phosphate creatine in muscle cells and provides an additional phosphate group to regenerate? ATP during high-intensity muscle contractions, which increase your ability to do high intensity anaerobic repetitive work by 15%. That means that in any given set, you should be able to make one or two more reps with the extra weight, which is not something boring.
2 - What will creatine do for me, in terms of size
About two-thirds of users will about 0.8 to 2.9 percent of body weight after the first few? days of supplementation. Results vary greatly, of course. In his research, Tarnopolsky found that some subjects got about 2 pounds, while one - using the same dose of creatine and training -. He allegedly gained 17 lbs
In addition to increasing work capacity, creatine muscle builds up, raising the level of anabolic hormones (such as IGF-1), decreased levels of myostatin ( high levels inhibit muscle growth), improved cell signaling of satellite cells (which help with the repair and growth of new muscle) and reduces degradation of proteins.
3 - not weight gain creatine mostly water
Most people gain weight so quickly after starting to take creatine that logic tells you that weight gain? is nearly all water. That may be true to a large extent after the first start taking it, but even then, weight gain seems to be proportional to the total weight gained. The muscle is 73% water, so if you gain ten pounds when using creatine, about 7.3 pounds of it is water.
said, creatine actually causes cell volumizing and that is an important determinant of protein degradation and protein synthesis in skeletal muscle (and other cell types, as well). The development of protein synthesis is turned on at the same time break down proteins, but creatine balance towards protein synthesis moves.
Yes, creatine provides extra phosphate group to help regenerate ATP during contractions of high intensity, but the cell volume is a most important effect of muscle building creatine cause.
The long-term use is a slightly different scenario because it is when creatine increases fat-free mass without a concomitant increase in total body water. muscle fiber diameter increases, along with strength, so the long-term effects seem to be caused largely by increased muscle mass.
4 -? Help creatine with recovery, also
seems. A recent study found that lifters (in this case, guys who did curls to failure) felt less muscle pain than a placebo group. Researchers do not know exactly why, but felt it was "probably due to a combination of features multiple facets of creatine."
5 - Work creatine during resistance exercise
Not so much ?. It is best used for intense exercise, repetitive lasting less than 30 seconds, which describes practically lifting weights.
6 - Why creatine is not for everyone
works Some people, especially in big time meat eaters and fish, and have a significant amount of creatine in their bodies and may not respond as well-his cells are saturated with creatine. Others, like vegetarians who do not get as much creatine in your diet, could have phenomenal results.
proportions of muscle fiber are important, too. Those who have more or less equal distribution of fast twitch and slow twitch fibers will respond quite well, while those with a distribution of rapid contraction of about 70%, should respond well.
7 - What is the best type of creatine to take
For a while it looked like someone was introducing a new way creatine every few months. You were creatine ethyl ester, Dicreatine malate, micronized creatine, effervescent creatine, and even a kind of creatine gummy bears, among others. If imagination had not dried, at the end we would have had creatine dried meat or "I can not believe it's not creatine" creatine.
The products allegedly they got into the best system, or had greater muscle uptake, or allowed to take less than they did with other forms, but no data showed convincingly that any form it worked better than the original creatine monohydrate. Oh, one thing more exotic forms had though was the limit of your credit card much, much faster.
8 - What is the best way to load creatine
Despite all the myriad variations proposed loading and tried, despite all the wailing and gnashing of teeth, the original charge first proposed by Richard Kreider in the 1990s method seems to work best:
- 0.3 grams per kilogram taken four times a day for 5 to 7 days. (No need to be so precise, however, with dose. At the turn off to 5 grams four times a day.)
- Once loaded, you just have to take 3 to 5 grams a day to maintain full capacity.
It is true that there is at least one study showed it could give up the load and just take 3 grams a day for 28 days, but it is not clear whether this low dose increases exercise capacity.
9 - Do you need to take creatine with carbohydrates Spike my insulin
standard creatine tradition suggests that you need to take creatine a glucose load (80 to 100 grams) or a mixture of carbohydrate / protein of 50 to 80 grams of carbohydrates and 30 to 50 grams of protein.
Okay, this technique will cause an increase in insulin leads to increased glycogen in skeletal muscle, which could in turn result in an increase in cell volume, but take it with carbohydrates does not necessarily mean that the muscles to take more creatine.
There has also been a lot of research suggesting that sodium could be more important for the transport of creatine insulin, but is complicated because sodium absorption is mediated by insulin.
Moreover, this dependence on sodium levels in the body could void the ancestral recommendation to take creatine after a workout. You, of course, lose a lot of sodium during a workout, so sodium levels will not be at optimum levels after training and that can affect creatine transport.
course could address the issue of sodium. Some users combine creatine with sodium bicarbonate to increase creatine transport. Of course, the new thinking suggests that there's really no reason to use creatine before training or after exercise, which would negate the potential problem sodium. Creatine actually works through saturation and no timing.
long as your muscles are full of creatine will be there to help with your workout, regardless of when it was made, whether in the morning sprinkled on their cornflakes, by afternoon with tea or before bedtime. Similarly, there is probably no reason, once you have passed the loading protocol 5 to 7 days, to continue to take large doses of creatine with carbohydrates.
10 - When is the best time to take creatine
If you skipped the previous question, it is likely that no matter when you take it. While the protocol followed and load cells are saturated with creatine, it is not necessary to take the subsequent doses before or after your workout. Creatine does not meet the clock. Saturation (not temporary) is what counts.
11 - ?. Is it necessary for the cycle creatine
No.
12 - Caffeine or acidity affects absorption creatine
the vast majority of early studies of creatine is all done by dissolving creatine in coffee or tea, so no, caffeine does not affect absorption. As for heartburn, acid levels of coffee, grape juice, orange juice and are less than that of stomach acid, and creatine survives digestion completely intact.
13 - Is long-term use of safe creatine
sure seems to be safe. It has been in limited use since the 60s and widespread use since the 90 Certainly in the early days some people were concerned about creatine that cause or contribute to dehydration or rhabdomyolysis, but these myths have long been time discredited.
14 - Is there anything I can do to maximize the effects of creatine
Given that one of the main effects of creatine is the cell volume, you need something to volumize cells wITH? , Namely water. The general rule is to drink half your body weight in water, so if you are a type of 200 pounds, drink about 100 ounces of water a day.
15 - How soon will I know if creatine work for me
should see or feel something within days , but give it about a month before coming to any conclusion.
16 - Will I lose muscle mass if I stop taking creatine
're going to lose some fluid cells, which, of course, reduce muscle volume, but not lose any of the muscle he won.
17 - creatine blur my definition
A little ?. Creatine causes muscle bellies rounder but could blur a little definition. vain bastards would do well just use creatine in the seasons in which they are all grouped up and then stop using it for ab-baring summer. Of course, it should be very very torn, to start noticing this minor effect.
18 - Why do some weightlifters stop using creatine as clearly as effective
This is purely a conjecture, but it was likely that creatine for a while was just another added ingredient in dozens, if not hundreds of bodybuilding supplements. After a while, users noticed little. To this is added the fact that creatine in these products was often under-dosed or less and therefore of little effect, and you have the perfect recipe to forget the supplement or have a dull attitude towards it. The truth is that creatine has been and is a valuable, super-effective complement.
19? - What should I look for in a creatine product
Make sure it is from a reputable company. Do not buy the material container giant oil drum pharmacies or warehouse clubs where a membership card and navy blue spandex pants fat lady needs to go. Your material is likely adulterated or just poor quality. If possible, look for something micronized. And creatine monohydrate good ol 'is really all you need.
Source: https://www.t-nation.com/supplements/creatine-scam-or-staple
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