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Regular use going by these guideliness for a minimum of eight weeks should bring satisfactory effects.
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Creatine malate (tri-creatine malate, TCM, di-creatine malate) is a combination of one molecule of creatine and three (or two) of molecules of malic acid in the ionized form (malate) in one molecule. It has better solubility in liquids of creatine monohydrate. Malate is involved in energy conversion enhancing effect of creatine in this regard. With proper use of creatine malate, there is an increase in exercise capacity of the body (strength and endurance), acceleration - although slower than provide other compounds creatine for better quality - of increase in lean body mass, provides faster and better biological regeneration after exercise. To have a fast saturation of the muscles with creatine, products containing insulin should be used (carbohydrates and proteins) or insulin-mimetic (and the substances of similar ALA, D-pinitol, taurine). Creatine malate is available in the form of powders and capsules (mono-preparation supplements and creatine stacks), for purchase at muscle-zone.pl
Dosage: Usual recommendation in sports, depends on the form of supplement, the type of exercises and weight, uses one of the following creatine dosage models:
- cyclic supplementation: 5-10g per day in 1-3 portions during the day, 2-5g per dose. Cycle length approx. 4-12 weeks
- Constant supplementation: 0,03-0,05g per kg of body weight for an extended period of time.
Creatine (β-methylguanidoacetic acid) is an endogenous substance, synthesized from the acids present in liver and kidney (L-arginine, L-glycine and L-methionine) and consumption of meat. Its action ensures an adenosine triphosphate (ATP) level, which is an energy carrier, increases the hydration of cells and muscle glycogen stores. In the sports supplementation creatine is stored in the muscles, which improves energy management, exercise capacity and quick recovery and muscle growth. It has the ergogenic, anabolic and anti-catabolic potential.
Creatine is one of the high-performance substances used in competitive sports, with a reputation confirmed by scientific research. In the form of mono-preparation supplements such as creatine ester, creatine malate, creatine monohydrate, and the multi-component supplements (both various forms of creatine, as well as other substances, precursors of nitric oxide, the BCAA type amino acids). Supplements containing creatine available for purchase at www.muscle-zone.pl
Dosage: depending on the form of preparation, the type of exercise and weight, normally one of the following models of creatine dosage is used:
- cyclic supplementation: 5 - 10g per day in 1 - 3 portions a day, 2 - 5 g per dose. Cycle time approx. 4 - 12 weeks
- cyclic supplementation with saturated phase: first 5 - 7 days 20 - 30g per day on Day 4 - 6 doses 4 - 6g per serving, then the maintenance phase 2 - 10g per day in divided doses. Cycle time approx. 4 - 8 weeks
- constant supplementation: 0.03 - 0.05 g per kg body weight for an extended period of time.
Creatine pyruvate (creatine pyruvate) is formed from the binding of molecules of the two components in one molecule. Pyruvate (pyruvic acid belonging to the oxo acids) is formed as an intermediate product of metabolism of saccharides, proteins and fats, it is an important participant in the energy conversion, of which the intracellular level affects the exercise capacity (strength and endurance), accelerates the reduction of body fat. Phosphocreatine (a form of creatine) is involved in maintaining the balance of adenosine triphosphate (ATP) with the ability to replenish in the organism, which is the main carrier of energy within cells. It improves the hydration of muscle cells and the content of glycogen accumulated in them.
The use of creatine pyruvate is recommended to athletes and other sportsmen in all fields of sport and people with high physical activity as part of the diet and support the effort (provides rapid strength gain, accelerates regeneration of the body), causing increases in lean body mass and improve its aesthetics and reduce body fat. Available in the form of mono-preparation supplements and a component of creatine stacks, available for purchase at www.muscle-zone.pl..
Dosage: 2 - 3 mg in the morning and in the evening.
Orotate (synonyms: tri-creatine ororate, di-creatine ororate), is formed from the combination of molecules of creatine and three or two molecules of orotic acid in one molecule. Orotic acid (vitamin B13) belongs to the group of water soluble vitamins, is involved in the metabolism of folic acid (vitamin M) and vitamin B12. It occurs in plant origim products. It cure multiple sclerosis. It affects the production of energy through the increase of uridine monophosphate (UMP) and the level of 5-phosphoribosyl-1-pyrophosphate (PRPP), increasing storage of glycogen in the muscles. Creatine (β-methylguanidoacetic acid), it is an endogenous substance, synthesized from the acids present in liver and kidney (L-arginine, L-glycine and L-methionine) and the consumption of meat. Its operation provides a level Adenosine triphosphate (ATP), which is an energy carrier, increases the hydration of cells and muscle glycogen stores. In the sports supplementation, creatine is stored in the muscles, which improves energy management, exercise capacity and quick recovery and muscle growth. It has the ergogenic, anabolic and anti-catabolic potential. A combination of these components with the systematic application increases the functional capacity (strength and endurance), increase lean body mass and accelerates of the recovery of the body after exercising. Because of the anabolism of insulin, increasing creatine transport into muscle cells, it is recommended to combine it with supplements that increase insulin sensitivity (and insulin-mimetics). Orotate, is used by athletes practising strength sports, is available as mono-preparation supplements (powders, capsules) or as a base component of the creatine stacks at www.muscle-zone.pl.
Dosage: The dose used should be given by a doctor or dietician, depending on the type of exercise, length of cycle (cycles of short duration, constant supplementation), and the weight:
- The supplementation cycles of 4 - 12 weeks, 5 - 10 g / 24h (in single or divided doses up to 3 servings / 24h)
- Continuous supplementation from 0.03 g - 0.05 g / kg of body weight
Fenugreek (Trigonella forenum) - is a herbaceous plant of the family Fabaceae. Fenugreek seeds (semen foenugraeci) reduce the level of sugar through the action of 4-hydroxyisoleucine and cholesterol in the blood. They are a stimulant of milk production, when used – production of milk increases ninefold. It is a source of diosgenin, gitogenin, yamogenien and tigogenin steroid glycosides (saponins). They can be applied internally (are protecting and anti-inflammation on the mucous membrane of the digestive system) and externally (in the inflammatory skin diseases: boils, eczema, abscesses and peptic ulcer disease).
In the sports supplementation it is used as a source of steroid glycosides (saponin) to increase testosterone levels. Available in the form of mono-preparation supplements and numerous supplements.
Dosage: In the sports supplementation: 200-1000 mg of extract per day (once, or in two doses).
Parsley root (Radix Petroselini) is a component of all vegetable broths (soups, meat jellies and sauces). In addition, leaves of parsley are used, valuable, rich in resources of vitamin C and minerals. It includes many active compounds such as phytosterols, glycosides, coumarins petroselinic acid, luteolin, and polyacetylenes. It facilitates the process of digestion, diuretic, antispasmodic and carminative, provides vitamin C into the body. In the process of digestion - stimulates the secretion of digestive juices and bile, facilitating the absorption of nutritional products. Increases body sweating. Parsley root is a component of supplements to support the functioning of the urinary tract, to support weight loss, can be purchased at www.muscle-zone.pl.
Dosage: from tens of mg to several grams of powdered root per day.
Oats (Avena sativa) grown in Poland as a cereal, a valuable food resource for humans and animals, and has extensive pharmacological use. The raw materials are herbs (green oats -Herba avenae, oat straw - Stramen avenae, grain - Fructus avenae, oatmeal - Fructus avenae exorticatus and oatmeal - Farina avenae. The chemical composition of oats are saponin, mineral salts (soluble silica and calcium) and carbohydrates. Materials found in oats stimulate metabolism, are calming and hypnotic, support pharmacologic agents to treat diseases of the kidneys and bladder. Oatmeal soothes gastrointestinal discomfort and is vitaminizing, providing B vitamins. Used externally give relief in joint diseases (rheumatism and arthritis), oat straw is warming, treats certain skin diseases (e.g. childhood and teenage acne), they are used in cosmetics. In. the supplements, it is used as an extract of Avena sativa extract, available at the www.muscle-zone.pl
See. and - Avena sativa extract
Common nettle (Urtica dioica) is present around the globe (except the tropical areas), widespread in Poland, as a roadside plant. Medicinal raw material are nettle leaves (Folium utricae) and nettle root (Radix utricae), having different activities. Nettle leaves contain organic acids (e.g. formic acid located in stinging hairs, chlorogenic acid, oxalic, etc.), flavonoids, phytosterols, tannins, carotenoids, trace amounts of essential oils, chlorophyll, vitamins (B group vitamins, vitamins C and K , pantothenic acid, pro-vitamin A), trace elements (boron, silicon, manganese, copper, potassium, titanium, calcium and iron), biogenic amines (serotonin, tryptamine, acetylcholine), coumarins, triterpenes. Activators stimulating the formation of anti-cancer compounds (such as interferon and viral antigens) are placed the leaves. Soluble silica content affects the state of connective tissue. Preparations of nettle leaves stimulate metabolism, are antitoxic and anti-inflammatory, anti-diabetic and support the pancreas, limiting diarrhoea. The aqueous extract of nettle leaf supports the process of formation of red blood cells (erythrocytes). It is a diuretic (allowing for getting rid of excess fluid and formation of the correct figure) and therefore it is used in food supplements, among others, slimming). It is used with the extract of horsetail and vitamins from group B, in the production of cosmetics with beneficial effect on the condition of hair, skin and nails.
Dosage: 200 - 400 mg / 24h
See. and - nettle (Urtrica dioica)
Stinging Nettle Root (Radix Urtricae)
Magnesium (element from the group of alkaline earth metals, atomic no. 12, a chemical symbol - Mg), one of the most important health microelements, participates in the synthesis process of the disintegration of high energy compounds and processes of transformation of hydrocarbons and fats. It affects the dilation of blood vessels and lower blood pressure, prevents hypercoagulable state. Shortages affect cardiac arrhythmias, malignant muscle cramps, insomnia and anxiety. It is a component of many dietary supplements and found in foods such as whole grain bread, legumes, buckwheat, rice, fish, meat, as well as chocolate, cocoa and nuts.
Dosage of 100 - 500 mg / day
Schisandra chinensis (Schizandra) plant of family Schisandraceae, having a positive effect on the human nervous system in case of load with stress and the mental and physical exhaustion (toning and minimizes tension). The active ingredients are lignans (also called schisandrins). Applying a positive effect on libido and protects and regenerates the liver cells. It is advisable to use the preparations of magnolia Chinese in the period of intensified training, sporting events, and in the case of the use of stimulants such as caffeine or Geranamine. It is a component of herbal preprations with adaptogenic and pro-testosterone properties and creatine stacks and no-boosters. Available at the www.muscle-zone.pl
Dosage: the lack of standards for daily consumption
Zinc (chemical element from transition group 12) belongs to the trace elements, it helps maintain acid-base balance of the body, protein, energy, lipid and carbohydrate metabolism. It provides bone metabolism and transport of oxygen. It protects the body against free radicals. Necessary for the proper operation of the senses of taste and smell. Positive impact on the process of insulin metabolism in the pancreas. It supports visual adaptation to the dark, has a significant influence on brain function. It is helpful in the treatment of infertility and mental illness.
Zinc deficiency leads to decreased immunity, and growth retardation. Zinc deficiency can occur in case of excessive consumption of simple sugars. In the case of hormonal therapy of women with irregular menstruation, the therapy should be associated with increased consumption of zinc. It can be found in food like: beans, eggs, carrots, beef and pork meat, milk, nuts, citrus fruits, seafood, rice, cottage cheese, lettuce.
Dosage: Daily 12-15 mg zinc. Exceeding the daily dose of 20 mg cause symptoms of poisoning of the body.
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