Is Creatine Healthy?
A lot of individuals looking to get an edge in their endeavor of athleticism or physical training become fascinated in taking advantage of some form of creatine supplementation. While this is a great choice of action there is oftentimes a lot of bad advice given relating to taking creatine. This misinformation surrounding the topic can make picking a creatine and understanding how to properly consume the supplement a dismaying task . Most individuals simply do not know how creatine works, how to properly implement it or how to select the right creatine to take. This article will illustrate fully the bodily ramifications of creatine, which creatine supplements are of real value and how to use this supplement productively.
In trying to gain an insight of the biological ramifications of creatine supplementation we must first acquire a basic knowledge of the energy that drives muscle contractions. Muscle cells and cells of all organ systems function off of the energy derived from the molecule Adenine Triphosphate (ATP). The molecule ATP is made up of the nucleotide adenine and a tail of three phosphate groups. The body harnesses energy when a chemical reaction occurs that pulls one phosphate group off of the ATP molecule resulting in a standalone phosphate group and an Adenine Diphosphate (ADP) molecule. The single phosphate group is transported by an enzyme to a muscle protein which once attached to this phosphate will change shape and contract. The left over ADP molecule consisting of adenine and only two phosphate groups cannot be used for energy and is sent to the mitochondria of the cell. The mitochondria will then work to recycle it back into an ATP molecule. Creatine works by adding in free phosphate groups to the mix, quickly creating more ATP from ADP. Creatine therefore results in less pressure on the mitochondria and more usable energy molecules for muscle cells to use.
When deciding on the best creatine to take, there are a number of items to take into account . First, it is important that the product contains a superior type of creatine. Check the label and make sure 'creatine monohydrate' is not the only kind of creatine listed. One thing to be conscious of in a label is creapure, this is simply 100% pure creatine monohydrate under a brand name. Many articles will recommend pure micronized creatine monohydrate or creapure but this is a very outdated, inefficient and ineffective creatine supplement. It is important that the product has one or more of the following creatines contained in it: Creatine Ethyl Ester (CEE), Kre-Alkalyn, Creatine Anhydrous, Di-Creatine Malate (2CM), Creatine Alpha-Ketoglutarate (creatine AKG), Magnesium Creatine Chelate (Creatine Magnapower), Creatine Citrate, Di-Creatine Orotate and Tri-Creatine Malate (3CM). Another thing to consider is what other supplements are contained in the product. Many supplement companies will integrate nitric oxide precursors, amino acids and other performance enhancing compounds into their creatine supplement. Additional supplements are beneficial for increasing muscular gains and also raise the value to the product.
A few myths about creatine and its use must be expelled . Quite often mislead mothers and high school health teachers will declare that creatine is dangerous and negatively affects the liver. This is absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is precautionary advice that one using creatine always drink water when thirsty and never ignore the body's natural instinct to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore crucial to drink enough water specifically while training or undergoing physical activity.
The last items to be covered are dosing and timing. To state very simply, never exceed 20mg of creatine a day. Most creatine supplements have a recommended dosing of 10 to 15 milligrams daily . Creatine causes increase in strength and endurance regardless of when it is taken. However, the optimal time to ingest creatine is 30 to 45 minutes before training. This is the optimal time to take creatine because it gives muscles access to the highest amount of creatine possible.
Quite obviously, creatine is capable of boosting strength and endurance in athletes who use it properly. Now that the reader has been informed on the more potent and advanced forms of creatine never again shall money be invested poorly on inferior creatine products. After abolishing the rumors regarding creatine being dangerous the reader can now take creatine confidently knowing that an adequate water consumption is all that is needed to stay safe. With this new knowledge you are now prepared to choose a quality creatine product and implement it effectively and correctly.
In trying to gain an insight of the biological ramifications of creatine supplementation we must first acquire a basic knowledge of the energy that drives muscle contractions. Muscle cells and cells of all organ systems function off of the energy derived from the molecule Adenine Triphosphate (ATP). The molecule ATP is made up of the nucleotide adenine and a tail of three phosphate groups. The body harnesses energy when a chemical reaction occurs that pulls one phosphate group off of the ATP molecule resulting in a standalone phosphate group and an Adenine Diphosphate (ADP) molecule. The single phosphate group is transported by an enzyme to a muscle protein which once attached to this phosphate will change shape and contract. The left over ADP molecule consisting of adenine and only two phosphate groups cannot be used for energy and is sent to the mitochondria of the cell. The mitochondria will then work to recycle it back into an ATP molecule. Creatine works by adding in free phosphate groups to the mix, quickly creating more ATP from ADP. Creatine therefore results in less pressure on the mitochondria and more usable energy molecules for muscle cells to use.
When deciding on the best creatine to take, there are a number of items to take into account . First, it is important that the product contains a superior type of creatine. Check the label and make sure 'creatine monohydrate' is not the only kind of creatine listed. One thing to be conscious of in a label is creapure, this is simply 100% pure creatine monohydrate under a brand name. Many articles will recommend pure micronized creatine monohydrate or creapure but this is a very outdated, inefficient and ineffective creatine supplement. It is important that the product has one or more of the following creatines contained in it: Creatine Ethyl Ester (CEE), Kre-Alkalyn, Creatine Anhydrous, Di-Creatine Malate (2CM), Creatine Alpha-Ketoglutarate (creatine AKG), Magnesium Creatine Chelate (Creatine Magnapower), Creatine Citrate, Di-Creatine Orotate and Tri-Creatine Malate (3CM). Another thing to consider is what other supplements are contained in the product. Many supplement companies will integrate nitric oxide precursors, amino acids and other performance enhancing compounds into their creatine supplement. Additional supplements are beneficial for increasing muscular gains and also raise the value to the product.
A few myths about creatine and its use must be expelled . Quite often mislead mothers and high school health teachers will declare that creatine is dangerous and negatively affects the liver. This is absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is precautionary advice that one using creatine always drink water when thirsty and never ignore the body's natural instinct to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore crucial to drink enough water specifically while training or undergoing physical activity.
The last items to be covered are dosing and timing. To state very simply, never exceed 20mg of creatine a day. Most creatine supplements have a recommended dosing of 10 to 15 milligrams daily . Creatine causes increase in strength and endurance regardless of when it is taken. However, the optimal time to ingest creatine is 30 to 45 minutes before training. This is the optimal time to take creatine because it gives muscles access to the highest amount of creatine possible.
Quite obviously, creatine is capable of boosting strength and endurance in athletes who use it properly. Now that the reader has been informed on the more potent and advanced forms of creatine never again shall money be invested poorly on inferior creatine products. After abolishing the rumors regarding creatine being dangerous the reader can now take creatine confidently knowing that an adequate water consumption is all that is needed to stay safe. With this new knowledge you are now prepared to choose a quality creatine product and implement it effectively and correctly.
About the Author:
What Is The Best Creatine Product To Take? Visit www.bestcreatinetotake.com to get detailed reviews and ratings on the most effective and valuable creatine products on the market today.
You are receiving this because you signed up for it on 2013-04-11 from IP 141.0.9.129
To fine-tune your selection of which articles to receive, just login here
using your username:
To unsubscribe please use the following link:
Unsubscribe
---------------------------------
New Unique Article!
Title: Is Creatine Healthy?
Author: Daniel Small
Email: rogue79@securenym.net
Keywords: best creatine to take, top creatine supplements, how creatine works, top creatines in 2013, how to take creatine, is creatine dangerous, is creatine safe, best time to take creatine, creatine supplements, creatine products
Word Count: 775
Category: Health & Fitness
---------------------------------
Tidak ada komentar:
Posting Komentar