The results of creatine supplementation in bodybuilding

Few ingredients sports nutritional Supplements along with a well-known protein drinks can boast undeniable evidence base confirming the effectiveness. From the first publications in scientific and sports journals in the early 1990s, creatine gets a positive assessment of independent studies and athletes worldwide. What is he unique?
The function of creatine in the body

Creatine plays a huge role in the energy metabolism inside the muscle tissues, accumulating in them, stimulates the production of ATP – the main energy source for all other activities.

Ordinary people the average consumption of creatine is about 2 grams a day, so the food up the balance of substances in the body.

In conditions of high-intensity strength training consumption of ATP increases. Therefore, the needs of the precursors in the production of the molecules increase. At higher concentrations of creatine in them is considerably accelerated synthesis and simultaneously increases the amount of ATP.

The advantages of the use of creatine

Creatine affects a critical energy cluster of the body, stimulates the production of ATP, assists the athlete in the following areas:

Increases stamina

Muscles recover faster in the breaks between sets and remain fresh longer during exercise because of the accelerated reproduction of ATP.

Grow strength

The body by simultaneously increasing the energy reserves in the cells involves a greater number of muscle fibers to perform the exercise. The power potential of the muscles increases with weight lifting.

After 4 weeks supplementation of creatine lift up to 10 pounds more in the bench press.

Relief increase muscle mass

A positive energy balance of the body speeds up:

• post-workout recovery;

• the growth of new muscle tissue.

In addition, creatine monohydrate draws in the cells of the water makes the muscles more ripped and massive.

How to use creatine

Athletes in equal measure practice 2 regimens of creatine:

1.) Divide into equal doses (typically 5 grams/day) over the course of treatment (1.5-2 m-TSA).

2.) First “loaded”. On the first week of the course consumed in large doses (20 grams per day) to quickly saturate the muscle substance. In the weeks that followed, taking standard dosages.

The first option saves the creatine, but takes a long time to achieve results. The second allows faster to achieve the effect, but the consumption is more.