what is creatine? | Yasser Kashef

what is creatine?

creatine

Creatine adenosine triphosphate (ATP) is a chemical that is found in the body and a lot of things that creatine provided for you body maintenance such as improve your strength, increase lean muscles, muscles recovery in the workout session, speed, and energy.

some people avoid to take creatine becouse they afraid of bad health or some claim it causes on their kidney , liver , cramping .

Also if you want to increaser your energy in your workouts and weight lifiting ,i recommened you to taking creatine monohydrate and improve your training session in the gym to get your body as you want .

You can’t get creatine only from a supplement, you can get it also produce by liver and kidney and you can get it in red meat and fish, human’s carry 2 gram/kg of lean muscle weight.

BUT craetine can cause some problems for your body like stoamche pain , nausea, diarrhea and also some people can gain weight and some researchers not prove but make a search if creatine can lose hair by
conversion of testosterone to dihydrotestosterone (DHT).

YOU must know important things when you use creatine, you must drink more and more water and don’t doing your workout in the heat.also some people can occur pain in the stomach.

creatine

The dosage

we gonna now start taking about importatnt thing which is dosage not cycled , you can take it 20 grams / day for 5 – 7 days and then you can back it to 3 – 5 gram / day ( standrad ) but you must know also somthing important about creatine which is don’t take for long time becouse it can cause of damage for liver , kidney, heart .

WHEN SHOULD I TAKE IT ?

The most common question also about creatine that is when should I take my dose? and when we talking about creatine supplement which is an effective supplement and safe also so you the research shows that you can take it shortly before and after a workout in your workout days only not off days.

CREATINE TYPES

creatine has a different type it’s not one type only, no we have creatine monohydrate, Creatine Nitrate, Creatine Citrate, Creatine EthylEster,Micronized Creatine, Liquid Creatine.

When you supplement, you increase your stores of organic compound. this can be a style of keep energy within the cells, because it helps your body manufacture additional of a high-energy molecule referred to as adenosine triphosphate.

ATP is commonly referred to as the body’s energy currency. after you have additional adenosine triphosphate, your body will perform higher throughout exercise.

Creatine additionally alters many cellular processes that cause enhanced muscle mass, strength and recovery .

SUMMARY
Creatine may be a substance found naturally in your body — significantly in muscle cells. it’s normally taken as a supplement.
How will It Work?
Creatine will improve health and athletic performance in many ways in which.

In high-intensity exercise, its primary role is to extend the organic compound stores in your muscles.

The additional stores will then be wont to manufacture additional adenosine triphosphate, that is that the key energy supply for work and high-intensity exercise.

Creatine additionally helps you gain muscle within the following ways:

Boosted workload: permits additional total work or volume during a single coaching session, that may be a key consider long muscle growth.
Improved cell signal: will increase satellite cell signaling, that aids muscle repair, and new muscle growth.
Raised anabolic hormones: Studies note an increase in hormones, like IGF-1, when taking amino acid.
Increased cell hydration: Lifts water content at intervals your muscle cells, that causes a cell volumization impact which will play a task in muscle growth.
Reduced macromolecule breakdown: could increase total muscle mass by reducing muscle breakdown .
Lower myostatin levels: Elevated levels of the macromolecule myostatin will slow or wholly inhibit new muscle growth. Supplementing with amino acid will scale back these levels, increasing growth potential .
Creatine supplements additionally increase organic compound stores in your brain, which can improve brain health and forestall disorder.

SUMMARY
Creatine provides your muscles additional energy and results in changes in cell perform that increase muscle growth.

Effects on Muscle Gain
Creatine is effective for each short- and long muscle growth.

It assists many alternative individuals, together with inactive people, older adults and elite athletes .

One 14-week study in older adults determined that adding amino acid to a weight-training program considerably enhanced leg strength and muscle mass .

In a 12-week study in weightlifters, amino acid enhanced vegetative cell growth 2–3 times over coaching alone. the rise in total body mass additionally doubled aboard one-rep goop for bench press, a typical strength exercise.

A large review of the foremost common supplements selected amino acid because of the single most useful supplement for adding muscle mass.

SUMMARY
Supplementing with amino acid may end up in important will increase in muscle mass. this is applicable to each untrained people and elite athletes.
Effects on Strength and Exercise Performance
Creatine can even improve strength, power and high-intensity exercise performance.

In one review, adding amino acid to a educational program enhanced strength by eightvo, bodybuilding performance by a hundred and forty and bench press one-rep goop by up to forty three, compared to coaching alone .

In well-trained strength athletes, twenty eight days of supplementing enhanced bike-sprinting performance by fifteenth and bench-press performance by sixth.

Creatine additionally helps maintain strength and coaching performance whereas increasing muscle mass throughout intense over-training.

These noticeable enhancements are primarily caused by your body’s enhanced capability to supply adenosine triphosphate.

Normally, adenosine triphosphate becomes depleted when 8–10 seconds of high-intensity activity. however as a result of amino acid supplements facilitate your manufacture additional adenosine triphosphate, you’ll maintain best performance for some seconds longer.

creatine

SUMMARY
Creatine is one amongst the simplest supplements for up strength and high-intensity exercise performance. It works by increasing your capability to supply adenosine triphosphate energy.

Impact on Your Brain
Just like your muscles, your brain stores organic compound and needs lots of adenosine triphosphate for best perform.

Supplementing could improve the subsequent condition:

Alzheimer’s sickness
Parkinson’s sickness
Huntington’s sickness
Ischemic stroke
Epilepsy
Brain or neural structure injuries
Motor neuron sickness
Memory and brain perform in older adults
Despite the potential edges of amino acid for treating disorder, most current analysis has been performed in animals.

However, one six-month study in kids with traumatic brain injury ascertained a seventieth reduction in fatigue and a fiftieth reduction in symptom.

Human analysis suggests that amino acid can even aid older adults, vegetarians and people in danger of neurologic diseases.

Vegetarians tend to own low amino acid stores as a result of they don’t eat meat, that is that the main natural dietary supply.

In one study in vegetarians, supplementing caused a fiftieth improvement during a memory test and a twentieth improvement in test scores.

Although it will profit older adults and people with reduced stores, amino acid exhibits no impact on brain perform in healthy adults.

SUMMARY
Creatine could scale back symptoms and slow the progression of some neurologic diseases, though additional analysis in humans is required.

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