bodybuilding creatine : What is creatine?
Creatine is an oligopeptide three amino acids (methionine, arginine and glycine), which is synthesized in the body from the 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 relatively large doses. Food provides 1-2 grams of creatine per day and the rest is produced by the body as needed.
Taking creatine as a supplement intended to increase stocks of creatine in the body, including the muscles, until saturation.
bodybuilding creatine : How does creatine?
Numerous studies show that creatine improves performance athletes and helps produce energy.
Creatine bound form phosphate, is a "power reserve" of the muscle and 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 short, 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, derive benefit from creatine. However, it will be less interesting for endurance sports.
In the practice of bodybuilding, creatine allows you to train harder, which results in muscle gains. Also, in the beginning of taking creatine as a supplement, it helps to increase the size of muscle fibers in which it is stored in a cell volumizing effect (water retention) quickly, led to a rapid gain in muscle volume but moderate.
Of course, this is not the only effect of creatine. It works at different levels and promotes muscle growth in 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.
bodybuilding creatine : How to use creatine?
So far, we advised to make a so-called load phase at the beginning of taking creatine. He was recommended to take 20g of creatine per day, taken as 4 5g, and for a week. Thereafter, it should take only one dose per day of 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. The 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 there is no reason to continue its management.
bodybuilding creatine : Doping or not?
Creatine is not listed on the list of substances banned 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 that 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 AFSSA a negative report on creatine in order to make an announcement effect to the proposed classification of the substance from the doping.
Currently, France authorized the sale and use of creatine with a maximum recommended daily dose of 3g. However, it will take years for that creatine lose its false bad reputation "product dopant dangerous" for health.
bodybuilding creatine :Creatine is dangerous?
The IOC, as the majority of sports and athletic associations, authorize the use of creatine as a supplement. Creatine supplementation does not appear to present a danger in healthy adults. However, many experts believe that there should be more long-term studies.
In 2012, all of the scientific data shows that creatine is not hazardous to health, we even found him positive effects!
Creatine is an oligopeptide three amino acids (methionine, arginine and glycine), which is synthesized in the body from the 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 relatively large doses. Food provides 1-2 grams of creatine per day and the rest is produced by the body as needed.
Taking creatine as a supplement intended to increase stocks of creatine in the body, including the muscles, until saturation.
bodybuilding creatine : How does creatine?
Numerous studies show that creatine improves performance athletes and helps produce energy.
Creatine bound form phosphate, is a "power reserve" of the muscle and 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 short, 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, derive benefit from creatine. However, it will be less interesting for endurance sports.
In the practice of bodybuilding, creatine allows you to train harder, which results in muscle gains. Also, in the beginning of taking creatine as a supplement, it helps to increase the size of muscle fibers in which it is stored in a cell volumizing effect (water retention) quickly, led to a rapid gain in muscle volume but moderate.
Of course, this is not the only effect of creatine. It works at different levels and promotes muscle growth in 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.
bodybuilding creatine : How to use creatine?
So far, we advised to make a so-called load phase at the beginning of taking creatine. He was recommended to take 20g of creatine per day, taken as 4 5g, and for a week. Thereafter, it should take only one dose per day of 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. The 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 there is no reason to continue its management.
bodybuilding creatine : Doping or not?
Creatine is not listed on the list of substances banned 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.
Full doping case (Festina), some believe that the government had asked AFSSA a negative report on creatine in order to make an announcement effect to the proposed classification of the substance from the doping.
Currently, France authorized the sale and use of creatine with a maximum recommended daily dose of 3g. However, it will take years for that creatine lose its false bad reputation "product dopant dangerous" for health.
bodybuilding creatine :Creatine is dangerous?
The IOC, as the majority of sports and athletic associations, authorize the use of creatine as a supplement. Creatine supplementation does not appear to present a danger in healthy adults. However, many experts believe that there should be more long-term studies.
In 2012, all of the scientific data shows that creatine is not hazardous to health, we even found him positive effects!
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