At the loading dose recommended for healthy people 2 to 4 times 5 grams of creatine per day (so total 10 to maximum 20 grams of creatine per day) during 7 days, followed by a maintenance dose of 2 to 4 grams of creatine per day for three months, then followed by a month-long break, practically no side effects occur. The permanent taking 2 to 4 grams of creatine per day for a longer period without a break is as well (and also more meaningful due to the longer effect). However, it is to pay attention while taking creatine to a sufficient fluid intake in both cases.
The European food safety authority (EFSA) published 2004 an opinion, therefore a daily intake of 3 grams of creatine risk-free is, unless the taken creatine – especially with regard to impurities with Dicyandiamide -, dihydro-1,3,5 triazine derivatives and heavy metals – of sufficient purity (at least 99,95%). The purported harmfulness of creatine for the kidneys repeatedly referred to in the press has been refuted scientifically and with athletes no significant adverse effects have been identified in large-scale studies of creatine on the clinical parameters, in particular not such, which concern the liver and kidney function.
Creatine can cause bloating or mild diarrhea in some cases and virtually only during normally not necessary high dose phase (4 × 5 grams of creatine, a total 20 grams of creatine per day for 7 to 10 days). On occasion, users react with muscle cramps. However, scientific studies with a large number of athletes show that these side effects are based largely on non-verified anecdotal and that creatine causes significant bloating or cramps to injury leads. During the high dose phase can also gain weight from 1 to 3 kg occur. This is due mainly to water storage, because the creatine at the same time sodium and chloride ions in the cell takes on the creatine transporter, which then leads to a water retention. Gradually increased as a result of osmotic effects water intake in the muscles back to normal, and it takes place an effective increase of muscle mass in the history of creatine supplementation, which is accompanied by a 10-to 20-percent increase of muscle strength.
The Dauersupplementierung (intake of creatine over a longer period) likewise today as harmless, since it comes in a non-hormone-like (interlinked to a receptor) substance such as creatine to any receptor saturation. After a period of four weeks after the end of the Kreatinsupplementierung the muscular content drops back to its initial value.
Great performance leaps, as they are often advertised in exaggerated proportions by the supplement industry for dietary supplements, are not to be expected by supplementation with creatine. The main focus should be especially in the strength training on a maximum training intensity as well as the observed by many athletes and also published higher training Cadence and better recovery/nutrition.
A study by the Institute for sports medicine / sports medicine clinic of the University of Leipzig yielded but no mention of a performance-enhancing effect of creatine.
Not every person responds uniformly to creatine supplementation. Responders respond with changes in body composition, which is due to increase of muscle mass and performance in sports, non-responders do not. The difference between the two groups could be among other things that non-responders the storage capacity in the muscle already the maximum is reached at and additional supplement gifts therefore unused are eliminated, whereas the natural content below the maximum amounts to responders. Therefore, vegetarians or vegans often much more clearly respond with an increase in the total concentration of creatine in the muscles as a meat and fish eaters.
The European food safety authority (EFSA) has officially recognized so-called health claims in a statement for creatine, in contrast to the most other supplements. Include these accepted health claims for creatine simplified, that creatine supplementation leads to an increase in muscle mass and muscle strength, as well as the kind of muscular performance, particularly for high intensity, repetitive activities. Also, creatine improves endurance performance (less fatigue) and the rest after exhausting performance.
In an official position paper of the international society for sports nutrition by an international expert panel, these and other benefits of creatine supplementation are listed based on a variety of scientific publications.
To renew the supplies of the energy carrier ATP, the muscles use mainly phospho creatine (PCr). In men, the muscles in the idle state contains approximately four grams of kreatin per kilogram of muscle mass. These supplies can be increased through temporary additional creatine ingestion. Also the permanent taking of smaller amounts of creatine (2 to 4 g per day) over a much longer period is now often applied. The maximum consumption of creatine in muscle is reached, the excess over the urine is excreted.
The osmotic effect of creatine leads to an increased water absorption into muscle cells and thus to an increase in the lean body mass (lean body mass) by one to two percent. This property is a desired effect especially in bodybuilding.
The nutrition scientist Andreas Hahn of the University of Hanover judge in his book supplements: “the possible purpose of creatine gifts refers only to people with strong sporting activities which are operated with great zeal. Due to conflicting study results can be however not generally advised to a supplement with creatine. A short-term supplementation of creatine (up to 8 weeks) in quantities of about 20 g / day in the first week and 3 g / day in the maintenance phase, considered safe.”
Basically, a healthy body produces many of the necessary substances for the maintenance of body functions themselves or take on a balanced diet in sufficient vital substances. But the extra supply of creatine in some few sports proved useful or not detrimental. However, the quantities of additional supply, which are often very highly specified are questioning. After all, the intake by 5 grams of creatine is equivalent to consumption 1,1 kg of raw beef. Advertisement: get your proteinpulver here.
Kreatinsupplementierung is effective both for the increase of in short time performance and increase of the maximum strength of the muscles (weight lifting, Sprint, team sports, especially in fast repetitive muscle services etc.), as well as performance improvements in endurance sports such as Marathon. Creatine is not only good for improved elasticity and endurance performance, but allows for a faster recovery after intense physical exertion. This also the training volume can be increased. Creatine is absorbed, in contrast to carnitine actually by the muscles and phosphorylation of the so taken creatine the phospho-creatine (PCr) increases concentration and consequently the ratio of PCr/ATP, which improves the cellular energy status (“charge”) of the muscles. A 2006 published study showed that creatine supplementation can increase in combination with strength training the training-induced increase in the number of Myonuclei and satellite cells in human skeletal muscle resulting from increased muscle fiber growth. This growth of muscle fibers, and that not only the glycolytischen, fast type II fibers, but also of oxidative, slow type I fibres, is accompanied by a significant increase in muscle strength, affecting both the Sprint and the endurance fibers.
Creatine is used in medicine, as aid therapy in the treatment of various muscle diseases such as such as the muscular dystrophy to improve muscle building and muscle strength. A number of animal experiments and clinical studies with patients with various neuromuscular and neuro-degenerative diseases such as Parkinson’s or Huntington’s disease, amyotrophic lateral sclerosis (ALS) have demonstrated the potential of creatine as a valuable adjunctive. Further clinical studies with larger numbers of patients be harmonized especially in the United States. Get yourself a truckkort today.
Creatine is necessary for the normal development of the organism, in particular of the brain during embryonic development and the early childhood stage, as well as for the normal physiological function of muscles and other body organs. Animals, where the creatine levels in muscle and brain was reduced by feeding a creatine analogue (β-Guanidinyl propionic acid, GPA), exhibit distinct pathological disorders in muscle and brain functions. Furthermore, transgenic animals that do not show creatine kinase (CK) more express serious pathophysiological phenotypes, depending on which of the four kinase ISO forms in the muscles or the brain missing.
People with the creatine deficiency syndrome, with genetic defects either in the two enzymes that are involved (AGAT and GAMT) or in the creatine transporter, transported, the creatine in the target cells protein, serious neurological and neuro-muscular pathological disorders, such as poorly trained muscles, developmental disorders, the endogenous creatine synthesis speaking to learning disability, epilepsy, autism, mental retardation. This indicates that a sufficient supply of the body with creatine, is essential for the normal development and function of the organs of the body, along with the presence of creatine kinase. Learn to skapa hemsida
Creatine in the form of Creatine phosphate (also, Creatine phosphate, PCr) is required for muscle contraction, but also for brain and nerve function.The Phosphorylgruppe provides Creatine phosphate, which is used for the reversion of the adenosine incurred during the contraction diphosphate (ADP) into adenosine triphosphate (ATP). In dormant cells around 60% of the creatine occurs as Phosphocreatine (energy sources) and 40% free creatine (energy precursor). The amount of creatine stored in the human body for an adult is 120 to 150 g, around 1.5 2% of the total creatine is excreted per day as creatinine via the kidneys in the urine. The organism needs about 2-4 grams of creatine, which involved about half of fresh fish and fresh meat of daily food. This is not true for sausages, where the creatine is been removed by processing and storing majority to creatinine. such as around 75% of the creatine are lost when the curing and drying a ham during the first ten months, (raw ham). Vegetarians and elderly, the no or little meat eat, absorb small amounts of creatine by dairy products, a significantly lower creatine content wise but in the skeletal muscles, the heart muscle and brain. Plant food contains, however, no creatine. Find yourself a jurist göteborg.
Creatine is necessary for the normal development of the human body and an optimal function of the body (muscles, brain, nerve, vision and hearing process and reproduction). Supplementation with creatine can be fruitful and displayed in regard to changing life (stress, high performance) and nutrition conditions (lower meat consumption of modern man in comparison with the carnivorous prehistoric people who daily consumed an estimated quantum of 1-2 kg meat and/or fish after hunting).
Creatine is stable at room temperature and dry storage for several years. Instabilities show up when creatine in water is, especially at temperatures above 60 ° and low (acidic) Ph. 20% Of the creatine dissolved in water three days to creatinine at pH 3.5 and 4 ° C about 10% within 30 days from the disintegrated approx. at pH 3.5 and 25 ° C. This means that under cooling and at neutral pH the creatine in aqueous solution without conversion into creatinine without problems around 30 days is durable.