Creatine

Creatine is the number 1 “legal ergogenic” and most commonly used supplements by gym goers and athletes since the early 90s.

The rationale for creatine supplementation derives from two major roles:

1- Anaerobic energy metabolism ( Energy used for lifting weights)

2- Its ability to act as an osmotic agent. (Osmosis, the shift of fluid to maintain equilibrium)

When muscle creatine stores increase via supplementation, this process attracts water to enter the cells (Osmosis) causing increased body weight and muscle protein synthesis.

Creatine is naturally found in food but is synthesised in the body from 3 amino acids: Arginine, Glycine and methionine. Although creatine is absorbed in other tissues, 95% of creatine is absorbed by in the skeletal muscle. A specific creatine transporter protein is located within the muscle’s cell membrane that helps creatine enter muscle. Creatine supplementation can increase muscle levels of total creatine roughly between 11% and 22%.

The majority of muscle creatine elevation occurs within the first few days of supplementation, especially when a loading phased is used. Further supplementation with lower doses can maintain this level.

Like anything, some of you may not respond to creatine whereas some of others experience large elevations.

There are many creation supplements available in Supp stores with creatine monohydrate being the most popular and efficient.

 

Overall, the benefits of creatine supplementation are :

– Increased muscle strength

– Improve endurance

– Increased power output

– Increased vertical jump height

– May improve recovery period

 

PROTOCOL:

1- First 5 days ( Loading days) : take 20g of creatine each day for 5 days

Next 6-8 weeks (maintenance days): take 5g of creatine per day for 6-8 weeks

Or

2- take 0.03g of creatine per body weight (e.g. weighing 110kg, I should take 3.3g of creatine per day for 6- 8 weeks)

 

Creatine should be ingested with Carbohydrates to increase uptake into the muscle ( due to Insulin release).

 

Those 2 protocols can be used because according to papers, Creatine can be increased just as effectively in the long term by ingesting 3 grams a day as opposed to a much larger loading dose.When muscle creatine stores increase via supplementation, this process attracts water to enter the cells (Osmosis) causing increased body weight and muscle protein synthesis. Creatine is naturally found in food but is synthesised in the body from 3 amino acids: Arginine, Glycine and methionine. Although creatine is absorbed in other tissues, 95% of creatine is absorbed by in the skeletal muscle. A specific creatine transporter protein is located within the muscle’s cell membrane that helps creatine enter muscle. Creatine supplementation can increase muscle levels of total creatine roughly between 11% and 22%.

The majority of muscle creatine elevation occurs within the first few days of supplementation, especially when a loading phased is used. Further supplementation with lower doses can maintain this level.

Like anything, some of you may not respond to creatine whereas some of others experience large elevations.

There are many creation supplements available in Supp stores with creatine monohydrate being the most popular and efficient.

Overall, the benefits of creatine supplementation are : – Increased muscle strength – Improve endurance – Increased power output – Increased vertical jump height – May improve recovery period

PROTOCOL: 1- First 5 days ( Loading days) : take 20g of creatine each day for 5 days Next 6-8 weeks (maintenance days): take 5g of creatine per day for 6-8 weeks Or 2- take 0.03g of creatine per body weight (e.g. weighing 110kg, I should take 3.3g of creatine per day for 6- 8 weeks)

Creatine should be ingested with Carbohydrates to increase uptake into the muscle ( due to Insulin release).

Those 2 protocols can be used because according to papers, Creatine can be increased just as effectively in the long term by ingesting 3 grams a day as opposed to a much larger loading dose.

 

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