why use creatine Monohydrate
Creatine supplementation improves exercise performance by acting at several physiological levels, commencing at individual cellular energy metabolism and extending to a broad anabolic response.taking creatine can help sportsman, performance in thier athletic performance activity. special in activity that needs burst of energy. like short run,heavy weight lifting and even in football and basketball
how creatine monohydrate works in the body
Unlike steroids or drugs, creatine is 100% natural ,creatine is made in our body.therefore it can never be banned from any sports. we have it in the liver, in the kidney ,and pancreas .most of creatine is in the skeleton muscles(abut 95%) and the rest is in the human brain in the hart and in the testicle.we also receive creatine in the food like red meat (for 1 k”g there is 2.5m”g creatine)so you can see it is a bit difficult to raceive the creatine with your food thers not a lot of it in your food and if you dont eat meet you have aproblem to receive enough creatine.
creatine Monohydrate is a compound made aut of three Amino Acids
arginine glycine methionine
Adenosine Tri-Phosphate (ATP):this is an adenosine whit h tree phosphate that helps control muscell contraction.
Adenosine Di-Phosphate (ADP):after atp finish his proces.he loose a phosphate group and change into adp.Therefore, in order for exercise to continue, ADP must first be ‘recharged’ with the addition of substitute phosphate group,thereby recreating ATP. This regenerative process then repeats with each subsequent bout of exercise.
PhosphoCreatine (PCr):when we take the creatine we relly use it as a high-energy phosphate buffer with the ultimate takes of rapidly regenerating ATP. Within the muscle cell, to form phospho-creatine (PCr). PCr, in turn, supplies ADP with a replacement phosphate to rapidly recreate ATP during high-intensity exercise
creatine appear in the cell tissue as adenosine triphospate.and serve to creat
process of constriction the muscle.more than that creatine responsible to deliver liquid unto the muscletissue .the creatin in the body go through process which in the end turn to creatine fosfat which is the available energy
for the muscle to act.creatine is the common nutrition supplemented in the world for bodybuilders and athlete.it is worth to combine creatine with
supplementes like protein powder and different gain mass products.creatine is intended to help building muscle mass but without increasing the body fat percentage.creatine increase the anabolic process of building muscle protein.
this happens when the muscle is attaching water into the muscle.this fluids contain amino acids.that help in the proces of building the muscle the very best source of creatine is creatine monohydrate because it contains more creatine per weight of material if you buy creatine see that it is creatine monohydrate ,see that it is Micronized Creatine, micronized creatine is a
creatine that go through the process of finely grinds or the creatine particles.more then 10 time smaller than normal creatine this process alow the creatine to dissolves better in liquid and absorb better in the body
the stage of consumption creatine
1-loading stage take 5″gr creatine 4 times a day
for a week time.if you practice is best to take the creatine one in the morning one before training
one after training one in the evening or before sleep
2-maintenance stage ones a day 5gr about 45 minutes before training
for 7 weeks time.
3-time out 4 weeks don’t take no creatine.
sum:start again all the process.you can take 5″gr of creatine for 8 weeks
or go back to the process of loading stage.on all cases consume the creatine
with water at least 500ml
