- Country of manufactureChina
Creatine — nitrogen-containing carboxylic acid that is found in the body vertebrates . Involved in energy metabolism in muscle and the nerve cells. Creatine was isolated in 1832 Chevrolet from skeletal muscle .
In all vertebrates and some invertebrates creatine formed from creatine phosphate enzyme kreatinkinaza . The presence of such a power supply to maintain the high standards ATP / ADP at a sufficient level in those cells where high concentrations of ATP. High-energy phosphate reserves in cells are in the form of phosphocreatine or phosphoarginine. Fosfokreatinina the system operates in the cell as intracellular power transmission system from those places where the energy is stored in the form of ATP (mitochondria and reactions of glycolysis in the cytoplasm) to the places where energy is required (in the case of myofibril muscle contraction, sarcoplasmic reticulum, for pumping of calcium ions and in many other places). Caffeine does not destroy the molecule of creatine. But partly they act opposite each other — creatine accumulates the liquid in the body, creating the effect of hyperhydration cells and caffeine acts as a diuretic, and with proper portions prevents this effect.
Several studies show the effectiveness of creatine supplementation to increase the results of high-intensity anaerobic exercise (lasting 6 to 30 seconds before failure). Most of them agree that about 80 % of the investigated people creatine has a positive impact on physical exertion such as: lifting a maximum weight one time ( 1RM ) or peak power, a series of repetitive sprints with moderate breaks (from 30 seconds to 5 minutes), the total number of uplifts maximum weights with long breaks (5 minutes). These studies were carried out with the use of creatine supplementation by the following principles:
- A short period of daily administration (usually 5-7 days) a fairly high amount of creatine (20-25 grams a day).
- Long period ingestion of 3-5 grams per day (28 to 140 days).
Among fixed effects were identified the following:
- Increase peak power ( 1RM )
- Increase the amount of completed loads close to the maximum
- Increase speed in a single sprint (from 6 to 30 seconds)
- The speed increase in successive sprints
- To a lesser extent was observed increase of efficiency in high intensity exercise lasting 1.5 to 10 minutes
A study by Vandenberg recorded the following benefits 10 weeks of using creatine in conjunction with resistance training compared with taking a placebo, accompanied by the same, training is the difference in % increase in 1RM in the exercise in two groups):
- The leg press 18%
- Bench press 7%
- Squats 21%
In the vast majority of studies, increased the strength generally followed along with increased muscle mass (skeletal muscles). Depending on the individual characteristics and duration of supplementation, the objects ranged from 0.7 to 5 kg of weight. While there is no single theory of why people are gaining muscle mass from creatine supplementation, but the main two are: the increase in protein synthesis in the body and increase muscle at the expense of increasing the health of the individual (more work — a large weight increase).
Some researchers, however, did not reveal a significant effect of creatine on power performance of facilities studies.