Glenn is talking about creatine, why we need it and individuals who may need to use extra creatine. Creatine is an anti catabolic fuel that is created in the body and is used to fuel high intensity exercise.
Creatine is found in beef, pork, fish and supplementation. Has been proven through decades of testing to improve faster muscle contraction and making extra ATP or energy. As much as we all have creatine within the body especially if we eat a balanced diet, most people can benefit greatly through using creatine. Sports people, body builders can all seriously improve performance, results and increase muscle growth by using creatine.
No longer as popular as it once was, due partly to a list of negative side effects if you use too much, especially when added to other supplements such as caffeine. Still safe when used correctly at a low dose of 5 grams each time.
- 80-100% is readily absorbed
- up to 70% is phosphorilated into cell
- up to 40% is left as free creatine, immediate use
- 4-6 weeks for muscles to be clear of the additional creatine
In the olden days we would always load for 5-7 days prior to starting our regime, through testing taking the creatine 3 times per day at a 5grams is sufficient to improve ATP production and increast performance. Taking more generally wont improve performance, so stick to a low load.
Not everybody responds
individuals with more fat free mass
People with lower muscle creatine
Greater type 2 muscle (fast twitch)
Vegetarians and vegan diets are significantly lower in (Cr) Creatine
This means a significant reduction in strength, improvement in fitness and less muscle development. If you add this fact to the fact that vegetable proteins are much less easily absorbed than egg or whey protein this can seriously reduce fitness improvements and fitness.
So taking additional creatine can really improve fitness for vegetarians.
So if you havent tried creatine yet, you are stuck in a rut or are a vegetarian struggling at weight loss why not give creatine a try?
thanks for your time, if you would like more help with supplementation drop me a line on 07983570574