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Всичко за креатина 03 Креатинът в практиката Креатинът (в изотонични напитки и добавъчни продукти на протеинова основа) се превърна в най-използваната хранителна добавка в света. Смята се, че повече от 80% от спортистите, които участваха в Олимпийските игри в Атланта, са използвали креатин в подготовката си. Световните годишни продажби на креатин се оценяват на 200 милиона евро. Спортисти от всяка класа се възползват ежедневно от креатина. Но откъде идва тази популярност? Простата истина е, че креатинът наистина действа. Използвана по правилен начин, тази добавка е неоценима помощ за всеки, който иска да подобри постиженията си и отдели повече време за отдих. Редица изследвания потвърдиха, че креатинът е ефикасен и безопасен за консумация. Одобрен е от спортните организации и от здравните министерства на всички страни по света. Странични ефекти Единственото (най-често желано) странично действие, описано в научната литература, е възможното увеличаване на теглото с 1 до 10% в зависимост от индивида. То е резултат от задържането на вода в клетките и/или натрупването на мускулна маса. Влошаването на нито една болест досега не е било приписвано на креатина. Креатинът се използва и в медицината, за да се намали разграждането на мускулите след хирургична интервенция и да се подобри сърдечната дейност и телесната производителност при пациенти със сърдечни проблеми. Две научни изследвания доказаха, че допълнителното приемане на креатин намалява риска от проблеми на сърдечните съдове, подобрявайки кръвната картина. Днес на всеки е известно, че сърдечносъдовите проблеми са главна причина за смъртността в западните държави… Коя е най-добрата креатинова форма? Повечето продукти на креатинова основа съдържат 99,9-процентов креатин монохидрат с фармацевтично качество, което означава, че креатин монохидратът е креатинова молекула, свързана с вода. Под тази форма, той съдържа 88% креатин и е без вкус и мирис. Това е креатиновата форма, която днес се продава най-много на пазара. Използва се в почти всички научни изследвания. Ако креатин монохидратът се разтвори във вода, водната молекула се отделя и освобождава креатин. Всеки грам креатин монохидрат съдържа около 880 мг “свободен” креатин. Съществуват и други форми на креатина като креатин фосфат, креатин алфа-кетоглутарат, креатин цитрат, креатин пируват, креатин малат, креатин татрат, магнезиев креатин, анхидрид-креатин, креатин-HMB, естер креатин, креатин титрат и могат да се произвеждат и други съединения. С изключение на анхидрид-креатина, който често се нарича креатин-анхидро, тези креатинови съединения, съдържат между 400 и 600 мг креатин в един грам, т.е. не толкова много, колкото монохидратната разновидност. За разлика от креатин монохидрата, анхидрид-креатина не съдържа водна молекула и затова има 94% свободен креатин. Недостатъците на този протеин в сравнение с монохидрата са неговата нестабилност и по-висока цена. При продължително съхранение (например в прахчета) той бързо се превръща в ненужен и вреден за тялото креатинин. Теоретически допустимото предимство, че могат да се приемат минимални количества от него, за да се получи желаното количество креатин, всъщност не е истинско предимство, тъй като в практиката няма никакво значение дали ще си доставите 3 г чист креатин с приемане на 3,4 г креатин монохидрат или 3,2 г анхидрид-креатин. Следва продължение…
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It tends to dissolve more easily and absorb more fully than monohydrate. How Important Is It To Correctly Store Supplements? It's important to note, the more lean muscle mass you have the more creatine you can … Even after lots of effort, it will take you pretty much hours to get it dissolved that’s why you should consider buying micronized Creatine, which is easy to consume, and it is considered the better dissolvent. Creatine is one of the most popular supplements taken by athletes, bodybuilders and fitness enthusiasts. It is recommend to dissolve 5 grams of creatine in approximately 250 milliliters of a beverage 4 times daily (early morning, noon, afternoon, and evening) for a period of 5 days (i.e., 20 grams/day). Micronized Creatine – Creatine doesn’t dissolve perfectly in water, and it is the major reason that you have to shake it well. Creatine will retain its effectiveness and its molecular build will not alter because of this. This creatine has very little flavor so if you want something that tastes good scroll on! The uptake of creatine into muscle cells is an active process. The Beginner’s Guide To Creatine. Some people just don't respond to creatine—it's a genetic thing. On the other hand, the creatine powder takes minutes to dissolve in the liquid and efforts to stir to mix them completely. Important Properties of Creatine. That is why performing weight training, along with running practice, is important, so taking creatine to help with both weight training and running workouts will help those enhance their muscle mass in the end. To do that, you would have to mix it with about 350 millilitres of water to completely dissolve that creatine monohydrate. This creatine has been micronized to improve its ability to dissolve in liquid. Micronized Creatine is 20 times smaller than normal creatine making it easier to dissolve in water, and easier for your muscles to absorb. This makes it easier for creatine HCL to dissolve into water, and to be absorbed into your body. Creatine causes muscles to draw water from the rest of your body, this is why drinking lots of water is important while on creatine to keep the body in balance. Hydrochloride. With both Creatine Monohydrate and Creatine HCL, it is important to drink a lot of water. While creatine monohydrate is tested with decades of research, Creatine HCL, by theory, should work without causing bloating or cramping. Creatine has different effects on every individual. The negative effects of creatine are usually stem from problems that already exist in your body and creatine just triggers a reaction. Creatine is like any other supplement, it will vary in solubility and effectiveness. Creatine is an amino acid that is produced by the kidneys and liver, and it has been shown to significantly increase the body’s capacity for high-intensity exercise and promote the growth of lean muscle mass. Q uality. Whether it be adding it to your famous victoria sponge or Sunday night curry its important to dissolve creatine first in liquid, ideally water and then add it to your meal when cooking or you could find it start to clump up. What is known for certain is that it will dissolve easily in water and it is easily absorbed due to its purity. The … Heating creatine is a good way to dissolve it: creatine does not completely dissolve in water, however heating it might actually denature or break it down and make it useless as it is a combination of amino acids. Creatine is degraded into creatinine and excreted in the urine at a rate of around 2 grams/day. Take home message Creatine can be taken for a number of different goals, by different individuals, in different amounts and ways. It is 100 percent pure creatine and has no other ingredients. Although it is now being added to drinks, energy bars and chewing gum. This extra molecule lowers the pH, making it more acidic. Free acid creatine, free acid creatine is not bound to an acid. Why is creatine so important? This can make a significant difference since the amount that your body is able to retain is very important. It is often used in a lower dose than the monohydrate form of creatine. That's really important as well for people to understand is that you need to mix it with water and it depends on the temperature of the water, that's really going to affect whether it dissolves or not. creatine can be bundle with other Universal products; 4. Creatine 2500 Caps: Best Creatine Pills. Creatine is produced naturally in the liver and is known for increasing strength and helping muscle recovery. For that reason, it is not recommended for creatine to be heated for dissolution in water. Therefore, the conventional monohydrate form of creatine has an important and great downside in that it is insoluble in water. It’s important to take this advice and find out what’s best for your body. Do not take more creatine in hopes of more benefit, as the body can only use so much at one time. 3) Stability in the Mixture. Creatine Hydrochloride (HCL) Creatine hydrochloride (HCL) is different from creatine monohydrate in that it has a molecule of hydrochloride attached to it. 90-95% of creatine in the body is found in muscle. Includes micronized creatine. Creatine supplementation enhances the restoration of adenosine triphosphate much faster and that gives us the ability to perform better. Creatine phosphate adds the phosphate necessary to become phosphocreatine while creatine citrate (effervescent creatine) makes the creatine more water soluble to aid in absorption. This creatine supplement is supplied in capsules. It refers to the ability of the creatine molecule to dissolve in water. Creatine begins to break down if you let it dissolve in liquid for an extended period of time (turns into creatinine). The new creation of creatine nitrate makes it more water-soluble, enabling a better tasting product and drinking experience. If the user mixes Creatine with the drink he or she shouldn't leave the drink standing for more than a few hours. Creatine may also sometimes cause bloating as the muscles retain more water. Protein, creatine, vitamins and minerals are used by people in all walks of life – bodybuilders, health fanatics and vegans, among others. If not, you're probably a "non-responder" - taking the powder isn't going to help you. Creatine has great effectiveness in gaining muscle mass. It’s important to take this advice and find out what’s best for your body. Creatine monohydrate is only slightly soluble in water; approximately 1 gram of creatine monohydrate will dissolve in 75 ml of water at room temperature . Creatine is an endogenously manufactured amino acid within vertebrate animals that functions by facilitating the conversion of ADP (adenosine diphosphate) to ATP (adenosine triphosphate), which in turn, delivers energy to cells throughout the body. I've tried getting my creatine to dissolve lately, with poor results. It is important to take creatine as the packaging suggests. Just mix and drink and you'll be fine. What is Creatine? He says it's unusable and may cause stomach problems if not dissolved. HCL will dissolve easier, is about 40 times more soluble in water, and helps reduce water retention in the intestinal tract. Take home message Creatine can be taken for a number of different goals, by different individuals, in different amounts and ways. It is thus important to research on creatine products before buying one. Thus, makes it a pure form when compared to other kinds. Creatine Citrate is a type of creatine bound to citric acid. Micronized creatine … It is the most affordable form of creatine, though some people complain that the larger particle size makes it harder to dissolve the powder in liquids. Creatine dosing considerations. Takes a while to dissolve. In order to choose what type of creatine is best for you, we are going to analyze some fundamental aspects of different types of creatine: Solubility. 12-13-2010, 12:53 PM #16 Creatine can also be obtained from food (particularly red meat) and supplementation. Creatine seems to be clouded with many rumors some of these rumors are indeed true but many are just locker room banter with no scientific basis supporting the claims. If you can find micronized creatine monohydrate, it is a good option, since in this form tends to be easier to dissolve … Most of our important system regulations occur when we are sleeping, where our body detoxifies itself and prepares itself for another day. An extensively studied sports nutrition ingredient, creatine monohydrate has been shown to support muscle size and strength gains. Creatine hydrochloride is sometimes called clean creatine HCL. With the most important aspects discussed, the following is a list of the best creatine supplements of 2020. MuscleTech Platinum 100% Creatine. Buffered creatine is a type of creatine bound to an alkaline substance, which is thought to reduce stomach problems. Types of Creatine. You should know in about a week - if your training volume increases, it's working for you. The ergogenic and therapeutic effects of increasing muscle creatine by supplementation are well-recognized. While these products sound great and may indeed provide improvements, studies thus far have not confirmed advantages that outweigh their higher costs. Many experts feel that pure creatine monohydrate is the best type to take, since it’s typically the least expensive and has been shown to be effective. Only about half of it will fully dissolve. An alternative for people who either do not like the taste of powdered supplements or haven’t the time or inclination to mix a preparation. Muscle Mass. Diet is important. I've always just given my creatine a good stir before each sip and not worried if it was dissolved - I thought the stomach could digest it either way. That is very important for HIIT training where high and explosive energy is needed to be able to perform at the levels HIIT training requires. Creatine is available commercially in powder and tablet forms. It’s supposed to easily dissolve in water and not cause any stomach problems. It helps the creatine to dissolve in the liquid (water, milk, or fruit juice) easier and faster. Research says it’s as effective as monohydrate. This is one of the top selling creatinine supplements on Amazon. Regardless of the type of creatine… Creatine is one of today’s most popular sports supplements and even if you are just starting a fitness routine chances are you have already heard of a dietary supplement called creatine from someone at the gym. Creatine nitrate has been proven to dissolve better than creatine monohydrate. Certain types of creatine dissolve easier than others, which obviously the more soluble the creatine is the easier it is for the muscles to absorb it. Creatine may also sometimes cause bloating as the muscles retain more water.