Creatine

If you have not yet heard no creatine supplementation, it will soon. It is marketed as a muscular performance Enhancer and is there to support any scientific evidence. Unfortunately, the demands have increased on the science and a variety of sports, athletes have begun this substance. The exploration of the potions to improve performance is historical in the dream of the alchemists turn lead into gold. The latest fashion is often nothing or harmful. Although creatine supplementation provides limited short-term benefits or is harmful in the long term is not yet fully determined. The key to understanding is a creatine supplementation see which helps only certain activities. A fundamental review what is creatine and its use in the body will help you understand how supplementation can be useful. First of all, the bases. Muscle cells produce mechanical work in a release of chemical reaction energy-ATP, ADP and P (phosphate) is divided. ATP can be used quickly by muscle cells, but there are only a very limited source usually only for a few seconds of high intensity work. When the ATP has disappeared, no longer works. Fortunately the. the body has converted several ways of ATP, ADP. The fastest method is to move the group from phosphocreatine phosphate and ADP. This ATP product - and which is now available for creatine and muscle work. There are enough levels of creatine phosphate ATP to keep more for a few seconds. At this stage we spent 2-3 seconds of total work (ATP) in about 10 seconds (ATP + creatine). The body can be loaded on the creatine phosphate, creatine, but it takes (approximately 30-60 seconds). Creatine + system ATP is the anaerobic system faster and is used by athletes makes most used. A good example is a war of trenches in football (c. - to-d. 6 seconds all forces, followed by unemployed persons of 45 seconds). Figure 2 shows which is the Pathwys, which are the most important for the fiscal year from different eras. This diagram is something simplistic, indeed, aerobics of very short duration, high-intensity (e.g. 10 seconds) exercises, but used on a small scale. The longest, got enough exercise, a greater share of the power of aerobic Glycolysis. Endurance such as marathon runners and triathletes athletes, represent different images of athletes of marks. Change the level of ATP and Creatine phosphate in the course of the year because the ATP generated in the same proportion is not just a distribution mechanism is used. Aerobic ATP production, due to the oxidation of glucose (and FAT) is slower than anaerobic systems, but the fuel is huge. Aerobic athletes differently, muscles and muscle tissue differ from power athletes. Type of muscle fibers are called slow, because they have a low rate of contraction of type II (fast) fibres. Less than capacity glycolytic, but higher than mitochondria, Myoglobin, and enzymatic aerobics developing have slow-twitch fibers. Then, contraction slow athletes CAN not generated, speed and strength of their fast cousins, but can for a long time. Resistance range submerged anaerobic athlete require an increase of Sprint or Hill, is the additional energy required for anaerobic Glycolysis of glucose (production of lactic acid and muscle wonderful, burning sensation). System ATP creatine is not important for endurance athletes. Creatine, which is normally present in the human muscle can from two possible sources, diet (meat), or created internally. What lack of amino acids (glycine, arginine and methionine) in your diet, facilitated by the liver and kidneys. A 70 kg adult has about 120 grams of creatine and turnover daily muscle is approximately 2 g, which is half of it through food and replaced the other half, synthesized. Product of exogenous creatine appears to exert a negative feedback on the natural production of the body's creatine (d. h., power of creatine more it means reduced the production of the body). Creatine is eliminated from the body as the kidneys of creatine and creatinine, which is formed by the metabolism of creatine. From the 20th century, discovered the transported food creatine increases creatine and phosphocreatine in muscle building. A study published in 1992 showed that nearly 20% increase in total creatine subjects shops lined with 20 grams of creatine per day for several days (1). This increase appears to be the upper limit, and it has already demonstrated, it integrates even for a few days, amount gradually increasing ends creatine on (1) urine. Since creatine supplementation increases muscle creatine levels, the next logical step would be to determine if this performance has helped. The discussion, so far, one might expect that the energy consumption will be athletes and sportsmen, no resistance. In fact, operational studies have confirmed this hypothesis. Short high intensity intermittent exercise. You have used a variety of protocols to study short, intermittent exercise at high intensity of the effect of creatine supplementation. Some of the exercise protocols, which showed improvements in performance with the indexed references are listed. Use commonly used method of supplementation with a period of charge station for 5 or 6 days, composed of about 20 grams of creatine per day. Bank; 5 deaths (default 10 Rep max) set with 2 minutes of rest. Jump squats you; 5 sets of 10, with 2 minutes of rest, with 30% of any default topics 1 representative Max study double-blind, controlled placebo design study. (4) bicycle to exhaustion at 150% of VO2 in several different protocols; Stop (a) 60 seconds / rest of 120 seconds (b), 20 seconds / rest for 40 seconds and 10 seconds rest and work of 20 seconds (Q). Group D has shown the greatest improvement creatine supplementation. From design to double-blind, placebo controlled study. (6) it is interesting to see that a study focused on work of high intensity, found that caffeine abolished completely ergogenic effect of supplementation with creatine (7). However, contain some of the commonly used such as mixtures of drinks in powder, many ingredients, creatine and complete caffeine! Exercise of bodybuilding, as expected, showed no benefit from studies of creatine, exercise saw resistance compared to a placebo. In fact, a study of the measured performance deadlines (8) while a course integrated 6 km from slowdown creatine found group. This effect is probably related to weight gain (on average 1 kg) in connection with the use of creatine. Because creatine ATP system is not used by athletes of strength, weight gain is that the athlete will add weight nothing. On the other hand, the extra weight makes it less effective creatine athletes. Studies have no effect side shown creatine supplements associated with short term (less than 2 weeks) - exercise. Studies on long term to evaluate the safety of prolonged administration took place. It is too bad, because the more complete athletes for extended periods of time to take creatine. Anecdotal reports have started, and (especially during exercise in the heat), observed the nausea and other stomach disorders, elevated liver transaminases and acute renal failure of increases in muscle spasms. Supplementation with creatine in the dose used, resulting in urine 90 times greater than normal concentrations. It is not long term effects have been the subject of an investigation, but it is possible for a variety of nephrotoxic, kidney damage, d. h. events. There is potential for toxicity on the renal tubules where urine is formed, and the acceleration of the formation of kidney stones. A professional baseball pitcher for the Houston Astros had recently discovered that they have suffered dehydration and kidney disorder transient renal function due to creatine supplementation. In addition, death by members of 3 fighters this year, be interviewed to determine what role creatine may have. Contaminants in virtually all of the artifacts are present and can, in certain cases, the product as harmless impurities, which is not. This was the case in the 1980s, when an outbreak of cases Syndrome Eosinophilia-Myalgia, including more than 30 dead, pollution in the L-tryptophan (9), acid amino supplement widely blame has adopted as an aid in sleep. Creatine and other supplements are not regulated by the FDA. There is no study published on creatine which could determine contaminants that may be present in the supplements of creatine, and what its long-term effect. The conclusion is that no one can say with certainty that creatine is safe, and it would be preferable to avoid until more data that can be collected. Extended management is essentially a study of the uncontrolled and toxicity that may produce negative results. Is it worth the risk? Keep in mind that it is your body. .