Creatine Bodybuilding Supplement
Creatine is an oligo-peptide to three amino acids (methionine, arginine and glycine) which is synthesized in the body from these three amino acids.
The human body contains about 120 grams in the form of creatine phosphate.
It is also found naturally in food such as meat (5 pounds of red meat contains 5g of creatine), poultry and fish also contain fairly large doses. Food provides 1 to 2 g per day and the rest of creatine is produced by the body, as required.
Taking creatine as a supplement intended to increase stocks of creatine in the body including muscles, until saturation.
How does creatine?
Numerous studies have shown that creatine improves performance athletes and helps to produce energy.
Creatine, bound form phosphate, is a "power reserve" in muscle and is used in the process of formation of ATP, an energy source of muscles. With more creatine in stock, we will have more energy during workouts and you can extend the effort. As the reserves present in the cells are only used for a few seconds, sportsmen, especially those who play sports requiring brief and intense efforts can extend energy effort. However, for longer-term efforts, taking creatine will have little interest.
Athletes strength sports such as weightlifting, bodybuilding or requiring short, intense as in sprinting or rugby, will benefit greatly from creatine. However, it will be less interesting for endurance sports.
In the practice of bodybuilding, creatine helps to train harder, which results in muscle gains. Also, in the beginning of taking creatine in supplement form, it allows to increase the size of muscle fibers in which it is stored by a cell volumizing effect (water retention) quickly, leads to a rapid gain in muscle volume but moderate.
Of course, this is not the only effect of creatine. It acts at various levels and promotes the growth of muscles on the long term. For example, studies have shown that it stimulates the secretion of growth hormone.
In short, creatine does not build new muscle fibers but allows you to train harder which results in muscle gains. In practice, it will allow you to extend a bit of a major effort during intense exercise of short duration.
How to use creatine?
Heretofore, advised to a said charging phase at the beginning of creatine uptake. He was recommended to take 20g of creatine per day, taken as 4 5g, and for a week. Thereafter, they should take one dose per day about 5g.
Recent studies have shown that the loading phase is not really necessary, or even useful. Indeed, after a few weeks of using creatine (4 weeks) up to 3g per day, there was no difference between the effects of the protocol with or without load. A use of 3 to 5 g per day according to the weight of the person is valid.
In practice, we advise you not to load phase, and take 3g of creatine per day for a normal template.
It may take creatine all year, at least during periods of intense physical activity. You can of course make "cures" or "cycles" of creatine a few weeks or months if you want, but nothing precludes its management continues.
Creatine: Doping or not?
Creatine is neither on the list of substances prohibited by the IOC or on the list published by the French Ministry of Youth and Sports. Contrary to what one reads and hears everywhere, it has never been banned in France and does not mask doping products.
In France, creatine is not good press and since 2001 following the report released by the AFSSA evoking a risk to users. The report had also raised an international outcry at the time.
Full doping case (Festina), some believe that the government had asked the AFSSA a negative report on creatine in order to make an announcement effect to the proposed classification of the substance from doping products.
Currently, France authorizes the sale and use of creatine with a recommended maximum of 3g per day dosage. However, it will take years for creatine lost his false bad reputation "product dopant hazardous" to health.
Creatine is it dangerous?
The IOC, as the majority of sports and athletic associations, authorize the use of creatine as a supplement. Taking creatine does not appear to be safe in healthy adults. However, many experts believe that there should be more long-term studies.
In 2012, all the scientific data shows that creatine is not dangerous to health; we even found him positive effects!
Our opinion on creatine!
Creatine is not a magic product. This is an interesting supplement, but do not see it as a product that replaces the year and that will give you a physical uncommon. It takes hard work to gain muscle! Remember that a proper weight training program, a nutriton adapted and proper recovery are key success factors.
In practice, you can expect gains from January to March kg of muscle volume in a few weeks of use and performance improvement training. You should also know that about 25% of creatine react little or no product.
If you decide to take creatine or if you are already taking, it is important to choose it. Prefer German quality (products labeled Creapure), a guarantee of purity. Finally, here's a serious where to buy your creatine address.