Kritine: What I wish brick, brick What Des, and its Side Effects

Description: Professional athletes and bodybuilders turn to creatine supplements when 
they want to make the most of their exercise. They use creatine supplements to help support muscular tissue building and the ability to increase energy during exercise, allowing serious bodybuilders to increase their workout and to be torn more quickly. With Muscle Advance, you will get the same secrets used by professional athletes and bodybuilders to get the body you see on TV.
Expiration Date: December 31, 2019 

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Creatine is an organic acid that plays a key role in providing energy to muscle cells during intense activity.
Creatine is naturally produced by the body and is produced in small amounts in animal products. Creatine stored in muscle cells contributes to the production of ATP, the major energy currency in the body.
                                                                  
Although creatine is not an essential nutrient, because the body can synthesize it, it is one of the most widely used supplements, because there is strong evidence that it can improve performance and is safe for most people. In addition, creatine can have other health promoting properties that go beyond its ability to make one person stronger or faster.

Creatine supplements with creatine in food

The average human body contains 3.5 to 4 grams of creatine / kg of muscle. However, it can store up to 5 g / kg. The idea behind the supplement is that by using creatine to saturate the body, you increase its benefits. The most abundant source of creatine from food is beef and fish, containing 2 to 5 grams per pound.

Since most studies on the benefits of creatine are carried out at doses of 5 grams, it is impractical for most people to attempt to obtain the benefits seen in the absence of supplemental studies. Of course, the potential risks of any supplement should be weighed against the benefits before use. However, if you decide to use creatine as a muscle builder, you will need to add to get its effect.

Creatine Benefits

Extensive research on its safety and benefits, some of the prospective benefits of creatine are supported by research, and some are not. Creatine also appears promising beyond exercise and performance settings, but more research is needed in these areas.

• Increased Muscle Size - Creatine supplementation leads to increased muscle water content, making them "bigger." This is not due to the increase in muscle fiber size. However, creatine can increase the "real" fat-free mass over time, since its strength and potentiating properties allow for higher quality training and thus better gain.

• Improved athletic performance - Numerous studies have shown that oral creatine supplementation allows athletes to perform faster and stronger during high-intensity activities.

• Increased muscle protein synthesis - I found some research that refuted this claim. 6 7 Still, if creatine use can increase the weight of people, muscle protein synthesis should increase; though, creatine itself simply increases the available muscle energy for muscle contraction (ATP). Creatine itself does not stimulate protein synthesis.
  

 Remember, never a scientific control study shows that jumping out of a plane with a parachute is better than jumping out.
                            
Creatine side effects and risks

Creatine supplementation should be safe when used in healthy individuals. Most of the health risks attributed to creatine (kidney and liver damage, increased risk of injury) are not shown in clinical studies.8 Although there is no long-term study examining the use of creatine, I do not know of any reports of bodily harm Supplements in people without kidney disease. However, there is evidence that creatine supplementation can damage unhealthy kidneys

Dehydration is also a suplemental problem because creatine inhales water into muscle cells. If you use creatine, be sure to drink plenty of water and you should do it anyway. And all supplements, due to lack of regulation, toxins and impurities in the product is always a problem. Buying a reputable brand is not a problem.

GI pain is a common side effect of creatine. This reaction can be reduced or eliminated with food, not by "loading" (see below) or possibly by means other than monohydrate.

Again, creatine is very safe for most people. However, because of kidney and liver disease, in its early stages, may not produce any symptoms, it is a good idea to let your doctor test your kidneys and liver function, especially if you intend to use supplements.
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Creatine recommendations and doses

There are many different kinds of creatine available. If you are on the store shelves, you will see Creatine monohydrate, Creatine ethyl ester, Creatine Hydrochloride, Creatine AKG, and so on. The oldest form is creatine monohydrate, and this has been basically used in all well-designed studies for use in compounds. To this end, I recommend this form in new, non-research supported forms. It also happens to be the cheapest. I recommend a drug-grade product, such as Myogenix, to avoid the possibility of toxins or impurities in the product.

Creatine users usually make a "loading phase" of 20 grams per day for 5-7 days, then move the daily maintenance period of 2-5 grams. Studies have shown that this increases the rate at which muscles become saturated.10 However, the load is not necessary for creatine to exert its positive effects.

In some models, the presence of insulin increases the amount of creatine absorbed into the muscle.2 Caffeine may decrease

in conclusion:

Take 3-5 grams of creatine monohydrate before or after your workout or shake. If you choose to load, take 5 grams 4 times a day, 6 days, then 3 grams per day, the doctor tells you that your kidneys are healthy.