Creatine truths and myths - Find out everything!
Creatine is used with the main purpose to provide the best results possible, mainly on increasing the strength and hyper development of muscle mass. Maybe that's why, the creatine is the most used sports supplement for bodybuilding athletes.
Regardless of whether creatine being used for some time in the universe of bobybuilders and of studies and experiences that have been developed, there is a consensus among those who study, sells or uses this sports ergogenic supplement (muscle work intensifier).
The is a sports supplement creatine fairly accepted, not only by the cost benefit, but also for the remarkable results that features in the short term, whether the athlete is of high level or initiated into the practice
On the other hand, there is people think due to factors that relate to the likely benefits, its origin, the degree of purity and the possible harmful effects, has a negative opinion in relation to the creatine.The creatine is marketed under different forms and denominations. Some examples: Cratina Micronized Creatine monohydrate, Creatine, Creatine Ethyl Ester, Glycerol Ester ...
The main function of creatine is boosting reserves of ATP-CP (adenosine triphosphate, phosphocreatine) in fast-twitch muscle fibers.
ATP is the energy for use faster on efforts of greater intensity and short duration, such as the series of bodybuilding or the sprints in athletics. Supplementation with creatine aims to improve the performance in practice, increase the strength both in the short and medium term. Final result: enhance muscle hypertrophy.
Another benefit of creatine in the short term is cellular retention hidrica that creatine causes, having the effect of increasing the muscle volume.
The largest points controversy regarding creatine are in the form of taking, the quantity per body weight and the best time. Take the creatine before or after practice is one of the big questions.
This difference in criteria only finds solution when we define our objectives in relation to the practice. If what we want is a real workout muscle development in the medium and long term, without jumping the different phases of the training, with balanced diet and a specific training, then creatine supplementation in pre-workout has many advantages.
But if the goal is short-term results, with substantial increase of body volume without great concern with the muscle definition, then supplementing creatine in the post-workout will give a precious physiological advantage.
The resíntese of muscle glycogen introduces in cells about 3 grams of water per gram of glycogen. This water represents the muscular water retention that displays the desirable short-term muscular volume.
Can Alternatively, split the take of creatine pre and post-workout, taking full advantage of this sports supplement, but never losing control of the recommended amount per day and in relation to body weight.
