Creatine

What kind of evidence does creatine provide for creatine science and testimony? The evidence I provide is strictly scientific, and that information comes from the Journal of Sports Nutrition. This article was written by Richard B. Kreider of the Sports Science and Educational Movement of the University of Memphis and Sports Nutrition Research Institute. The author has much evidence such as his six week test of creatine monohydrate supplementation in male and female athletes. And it can be found in the Journal of Strength and Regulation.

Today, there are various kinds of creatine. Creatine citrate, creatine ethyl ester, creatine nitrate, creatine hydrochloride, claicalin etc. These are made to enhance absorption, but there are really people who really can feel this, especially those who are not professional athletes. The only difference you see is in the wallet. My advice to you is to take creatine monohydrate, which is the simplest form of this supplement.

Creatine is a derivative of phosphonium salt cation. The cyclic form of creatine called creatinine exists in equilibrium with its tautomer and creatine. Creatine is phosphorylated by the action of creatine kinase to obtain creatine phosphate. The phosphate group is bound to the NH center of creatine. P - N bond has high reactivity. Endogenous serum or plasma creatine concentrations in healthy adults are usually in the range of 2 to 12 mg / L. A single 5 g (5000 mg) oral administration in healthy adults results in plasma creatine peak levels of approximately 120 mg / L after ingestion for 1 to 2 hours Creatine has a relatively short elimination half-life of 3 hours or less. If the plasma concentration is high, it is necessary to take a small amount orally every 3 to 6 hours of the day. During the "loading dose" period, you no longer need to maintain consistently high serum creatine levels (1-2 weeks, 12-24 grams per day)

Creatine is an unproven treatment. There is no established dose. Different doses of creatine supplements are used in this study. Due to exercise performance, some people begin to consume 10 to 30 grams of creatine per day. After that, maintain the maintenance amount of 2 to 5 grams of creatine every day

The big advantage of supplementing creatine to athletes is that the intramuscular creatine concentration increases (2). Approximately 1 gram of creatine is produced from the body on a single day, but for general omnivorous meals, another one gram of creatine is ingested. Supplements (1 to 20 grams daily) promote the storage of muscle creatine. For endurance athletes who wish to benefit from strength training, you will like the work of Russian scientists you find. Aerobic ability of living things "(17)