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There is no need to carry out the creatine loading phase. You may start from target doses without any worries. The best results should be achieved when applying two portions on training days – in the morning and after training and one portion on non-training days in the morning. Using for at least 8 weeks should ensure satisfying results.
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Vitamin B3 (vitamin PP, niacin, nicotinic acid, nicotinamide) is niacinamide niacin. It is used in interaction with vitamins B1, B2 and B6 in the synthesis of hormones during lactation. It provides proper functioning of the brain and nervous system. It is helpful in inflammatory conditions of the skin. Required for synthesis of sex hormone, estrogen, testosterone, cortisone, and insulin. It does not lose its properties in the manufacturing and storage. The source of acquiring vitamins PP are both products of animal origin (the lean meat, eggs, fish) and vegetable origin (dates, figs, hazelnuts, plums).
Dosage: 2-12 mg / day for children, 14 mg / day for women, 16 mg / day for men and 17-18 mg / day for pregnant or nursing women.
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
Creatine Matrix, is a composition of several forms of creatine, its qualitative and quantitative composition depends on the formula used by the manufacturers. The main tasks of creatine is to maintain a high rate of ATP (the basic intracellular energy carrier), hydration of muscle cells and participating in the storage of glycogen. Stores of creatine in muscles influence the improvement of exercise capacity, biological regeneration, and consequently an increase in muscle mass. In the supplementation widely used is its energy and anabolic potential. Components of Creatine matrices are the most common: creatine monohydrate (characterized by high bioavailability and speed of saturation of tissues), creatine malate (has better solubility in liquids of creatine monohydrate, provides an increase in exercise capacity, accelerates gaining of lean body mass, provides biological recovery of the body), ester creatine ( with a strong anabolic potential catabolic high bioavailability), orotate, magnesium creatine chelate, and other forms. In the sports supplementation Creatine matrices are included in the pre- and post -workout creatine stacks, the precursor of nitric oxide (matrix containing arginine), transporters (taurine and others), BCAA, available at www.muscle-zone.pl.
Dosage: Depending on the chemical composition of the matrix,
Creatine monohydrate is a popular and cheapest form of creatine used in sports supplementation in Poland. This is a molecule, in which are bound: creatine molecule with a molecule of water. It has a high bioavailability and tissue velocity saturation. Supports the exercise capacity (strength and endurance), accelerates muscle growth and regeneration after training exercise. Transport of creatine into the muscle cells is supported by the insulin hormone. For better effect of saturation of the tissues, a diet increasing the content of insulin in the body is indicated (carbohydrate and high protein diet) and supporting nutrients and supplements (Dietary carbohydrate and carbohydrate-protein, insulin ALA, d-pinitol or taurine). Creatine monohydrate is present in the form of mono-preparation supplements (capsules, powders, tablets) and multicomponent supplements (i.e. as a component of creatine stacks).
Dosage: depending on the form of supplement, the type of exercise and weight, normally are used one of the following models of creatine supplementation:
- cyclic supplementation : 5-10g per day in 1-3 portions during the day, 3-5g per dose. The length of the cycle for 4-8 weeks.
- cyclic supplementation with saturated phase: the first 5-7 days after 20-30g daily in 4-6 doses of 4-6g per serving, then the maintenance phase 2-10g per day in divided doses. The length of the cycle 4-8 weeks
- constant supplementation: 0,03-0,05g per kg of body weight for an extended period of time.
Creatine anhydrous – a creatine compound without a water molecule and thus with much better absorption in the body. It belongs to advanced supplements which are expected to be highly effective in the body. It is designed for professional athletes who treat supplementation seriously.
Creatine is one of the strongest dietary supplements which can be used legally in professional sport. It shows great anabolic potential due to its far-reaching effects in the body. The main one consists in increasing the utilisation of creatine as a substrate in the phosphate energy pathway. As a result, this supplement maximises the body’s energy efficiency in short-term exercise such as strength training or sprints.
Enhanced energy metabolism helps provide stronger training stimuli which speed up muscle anabolism. However, creatine has also other mechanisms of action. As an inhibitor of myostatins, it eliminates factors which limit the growth of muscle mass. What is more, by boosting cell hydration, it optimises an intracellular environment and thus promotes processes of regeneration and development of muscle tissue.
Creatine citrate is formed from the combination of creatine molecules and three molecules of citric acid in one molecule. It is a substance soluble in body fluids, more soluble than creatine monohydrate. Ionized citric acid (citrate) is involved in energy conversion, by acting in conjunction with creatine, increases this potential and gives the compound an additional properties. Creatine citrate, when used systematically, effects the energy storage, supporting the exercise capacity (strength and endurance) and increase of muscle mass. It has a regenerative ability through a pH, return to ATP balance in combination with anabolic activity of kinases activated by creatine. Due to the responsibility of the hormone insulin for the transport of creatine into the muscle cells, it is desirable to use creatine during meals or by the use of supplements (carbohydrate, carbohydrate-protein, insulin-like) and citrate creatine mono-preparation and multi-compaund supplements and as supplement to creatine stacks.
Dosage: Depending on the form of supplement, the type of exercise and weight, usually used one of the following creatine supplementation models:
1) supplementation cycle: 5-10g per day in 1-3 portions during the day, 2-5g per dose. Cycle length of about 4-12 weeks
2) constant supplementation: 0,03-0,05g 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.
Kre-Alkalyn (buffered creatine monohydrate) is a patented formula of creatine, operating with better effect in smaller doses than other forms of creatine (creatine monohydrate). Use of kre-alkyn does not store water in the intercellular spaces, and muscle cells, its use provides full transportation (without support) into muscle cells. With its application, there are no digestive disorders.
Kre-alkalyn regularly used enhances the exercise capacity (strength and endurance) and accelerates the growth of lean body mass. Used after exercise affects the rapid renewal of cells and reduces the feeling of fatigue. It is often used by athletes, despite the higher price then other complexes of creatine. It is available as mono-preparation supplements (capsules, and powders) as well as the complementing of creatine stacks.
Dosage: as recommended by the manufacturer 2.5 - 5g / 24h.
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.
Taurine – non-protein amino acid containing sulphur, which is synthesized in the body from methionine and cysteine, present in sufficient amount in human or animal body (in the brain, heart and skeletal), although in some cases must be supplemented. Significantly affects the calcium content in the cells and stabilizes the water and electrolyte balance and maintains acid-base balance. Takes part in the synthesis of bile acids. In the body acts as a neurotransmitter and neuromodulator. It is an insulin-mimetic improving insulin metabolism, responsible for transport of nutrients (such as amino acids, glucose, creatine) to the cells and muscle tissue. These properties determine that it is a valued mono-preparation supplement and valuable addition to creatine and amino acid supplements, recommended for psycho-pchysically active people and athletes and other competitive sportsmen in pre- and post-workout periods.
Dosage: 3 grams per day.
Glucuronolactone (D-glucuronolactone-3, 6-lactone; DGL) - a metabolite of glucose occuring in foods, with the thermogenic and detoxification potential, protecting the liver, affecting the proper functioning of the locomotor system. With the datoxification potential neutralizes toxins and helps to remove waste products of the body. Supports the exercise capacity. In the sports supplementation it is an ingredient of energy drinks, a component of pre- and post-workout preparations and creatine stacks. Information about the negative health effects of the use of glucuronolactone, in the light of the security certificate issued by the European Food Safety Authority (EFSA), seem to be greatly exaggerated. Preparations and energy drinks.
Dosage: Usually in sports supplementation of 1-3 g per day.
CreaPep – a proprietary blend of amino acids derived from five most renowned and biologically valuable sources of protein: hydrolysed whey protein isolate, micellar casein, hydrolysed whey protein concentrate, beef protein and hen’s egg albumen. Owing to advanced processing, CreaPep is a top-quality source of amino acids in optimal doses.
Amino acids can be compared to building bricks of our muscles (although they have many different functions in the body, not only those associated with anabolism). Their adequate intake is extremely important for the maintenance of optimum efficiency of processes of tissue regeneration and repair. Indispensable amino acids, which cannot be synthesised by the human body, are especially significant. Their adequate intake is a key factor for sustaining the body’s homeostasis.
Supplements with CreaPep provide universal dietary support for in the form of top-quality amino acids. They can be used successfully regardless of your current goal or kind of nutrition.
GlutaZorb – a technology of glutamine production patented by All American Pharmaceutical. It is characterised by supreme purity and special processing which ensures high efficacy of supplementation and environmental stability of the product.
Glutamine belongs to dispensable amino acids which means that it can be synthesised by the human body. However, it is pointed out that their synthesis rate is insufficient for physically active persons. Glutamine is a major amino acid building muscle tissue and its role in the body consists in metabolising nitrogen. It is indicated to influence positively the development of muscle mass. In addition, it promotes the hydration of myocytes and leads to optimising the environment inside these cells and consequently enhanced tissue regeneration.
Furthermore, there is an increasing number of sources which suggest a beneficial impact of glutamine on the function of the intestinal barrier. It has a beneficial effect on mucosal enterocytes and thus supports immune function and reduces the risk of pathogens entering the intestinal lumen.
Glutamine (L-glutamine) - endogenous amino acid building proteins, glutamic acid amide. In the human body it is responsible for the synthesis of proteins, acid-base balance and removing ammonia from the organism. With the shortage of energy taken from the muscle tissue, glutamine with alanine participate in the process of gluconeogenesis, and participate in the production of glucose substrate. Glutamine has a direct impact on the proper functioning of the digestive system and immune immunity of the organism. Participates in the synthesis of one of the most powerful antioxidant glutathione. It has anti-catabolic potential. It can be found naturally in foods of animal and vegetable origin, protein supplements. Used as mono- or multi-component amino acid supplements, and supplements improving biological recovery after exercise, often in combination with BCAA.
Dosage: 5-20 g per day (portioned during the day, and after training and waking up). The supplementation uses the minimum dose of 2-15g to 1 serving.
Magnesium oxide – the most common form of this macroelement in supplementation that is essential to the human body. It belongs to a group of key intracellular cations and that is why its adequate levels are critical to maintaining the body’s homeostasis. An active lifestyle increases requirements for magnesium and that is why its supplementation is recommended strongly to athletes.
The most common symptoms associated with magnesium deficiencies are muscle cramps and eye twitches. This is connected with a significant impact of magnesium ions on the efficiency of the nervous system. Its adequate intake helps maintain neuromotor fitness. Deficiencies of this element are also said to aggravate symptoms of depression.
What is more, magnesium supplementation supports healthy cardiovascular function. It is suggested that its deficiencies promote the development of atherosclerotic lesions and hypertension. Too low dietary magnesium intake is associated with arrythmia and increased risk of heart attack.
Magnesium supplements are recommended to individuals doing hard mental work and learning. Its healthy levels enhance focus and may facilitate learning. It has a beneficial impact on sleep quality.
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