Creatine: everything what you must know
It is in meat and fish, but if you take it in the shape of supplement, you can increase your provision up to (even) in a third.
THREE TYPES OF ATHLETE THAT TAKE ADVANTAGE OF IT
1) ATHLETES OF RESISTANCE
The creatine will not help you to complete the marathon, but to recover. In a Taiwanese study, the athletes participants who were taking creatine were preserving major reservations of carbohydrates after an exercise of resistance.
2) LIFTERS OF WEIGHT
Creatine helps you work more in each series. Thus produced more micro fibrilar tear in muscles, which stimulates growth.
Your muscles only can store fuel for a few seconds of hard exercise. Creatine helps you fill the tank, so you anymore more. That applies both to a training intervals and agility, like football sports.
WILL CREATINE SPOIL MY KIDNEYS?
While you take the suggested dose, your waste filtration system is not at risk. Kidney disease cause an increase in creatinine (derivative of creatine), but a high level of creatine does not damage to the kidneys. If you have any kidney condition, talk to your doctor before taking creatine.
AND IF I FILL MYSELF?
If you load yourself with creatine (if you take high doses or you saturate your cells rapidly), it is possible that you retain water, because the water forms a part of the structure of the creatine. In addition, this substance promotes the storage of carbohydrates. If what you want is to gain (earn) volume, it(he,she) is nice. But if you practise sports of rapid movements, skip the phase of load. A rapid increase of weight can suppose an overload for the joints.
GUIDE TO BUY CREATINE
1. Purchase always mono hydrate of creatine. Backed by more than 600 studies with humans: works.
2. Check the country of origin. In the majority of studies used German creatine, although manufactured in United States creatine is also a good choice.
3. The result is the same both if it is powder as in tablets or sticks. Avoid liquid presentations, which may not be as stable or effective, and capsules, which perhaps not dissolve as well.
HOW TO INCREASE THE DOSE IN THE CREATINE!
Follow the Protocol that the scientists have established: at the beginning, for a period of 5 days charge, takes 20g a day at a dose of 5g (1 teaspoon of powder in 250cc of water) at regular intervals. Then, to maintain creatine in your muscles, it takes 3 to 5 g per day. Consuming it with meals you will boost absorption.ç