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Using creatine is recommended both to beginners and advanced sportsmen as well as physically active people. The newest research show that the best option is around-training supplementation only on workout days without the division into cycles. The best results will be achieved when taking 2 doses each day, one in the morning, the second after training or between meals on non-workout days.
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Tri Creatine Malate is the most powerful formula of creatine malate, coupled to a molecule containing a combination of molecules of creatine and malate molecule. Malate (part of the hydroxy carboxylic acid) is a metabolite of glucose stimulates insulin levels and affecting transport and taking creatine metabolism at rest and stress. It is the easiest absorbed, modern form of creatine, several times higher than creatine monohydrate. This allows for the storage of creatine, which can be used during high demand during exercise. Malate participates in the production of phosphate radicals and helps connect them to creatine (phosphocreatine), preventing muscle spasms and relieving muscle aches. It has a much better solubility in water which allows for better absorption of solutes. Preparations available at www.muscle-zone.pl
Dosage: 4-5 capsules / 3 - 4 times a day (before meals, after training)
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 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 hydrochloride is an advanced form of creatine formed by combining a creatine molecule with hydrochloric acid. Experts estimate that it is 41 times more soluble in water than creatine monohydrate. It also seems to be much more bioavailable for tissues. Increased absorption means that you need smaller doses to obtain the desired results. In addition, excess water retention and gastrointestinal complaints, which often occur while supplementing with other forms of creatine, are no longer a problem. Creatine hydrochloride also does not require a so-called loading phase.
Creatine hydrochloride produces the same effects as other forms of creatine, including the most thoroughly tested creatine mononhydrate. It effectively stimulates ATP resynthesis, may inhibit myostatin activity and supports a healthy nervous system. It has anabolic and anticatabolic properties and helps improve athletic endurance and performance.
In supplementation creatine hydrochloride is available in the form of powder, which is mixed with water, and capsules. It can be often found in complex pre-workout supplements
Dosage: No official guidelines.
The recommended daily dosage is usually 5 g.
Creatine gluconate - a combination of a molecule of creatine and glucose, increasing the bioavailability of nutrients from the digestive tract into the bloodstream and from there on to muscle cells. Used in creatine supplementation, recommended for physically active people and athletes practising strength and strength-endurance sports as an element of increasing the exercise capacity and as component supplementing the diet, enhancing anabolic and anti-catabolic potential of creatine. Creatine has also ergogenic potential. The use of equivalent doses guarantees an increased strength, lean body mass and improvement of body composition and body aesthetics. On the market supplement it is available as a component of the advanced pre- and post-workout preparations.
Dosage: 1-3 g per day, pre- and post-workout (customarily in sports supplementation).
Creatine ethyl ester (CEE) - Creatine with strong anabolic, catabolic and erogenic potential obtained through esterification, to obtain a higher bioavailability of creatine, and thus reducing the value of its individual doses. This results in lower weight gain than during use of special forms of creatine but better quality. Creatine ethyl ester is used in sports supplementation to obtain improvement in exercise capacity (strength and endurance) as mono-preparation supplement (in tablet form) or as a nutritional supplement (creatine stacks) and pre-workout supplements.
Buffered creatine monohydrate is a special formula combines creatine monohydrate with the so-called "Buffer", which is a chemical compound that allows to obtain the proper pH of the solution, the aim of its development was to eliminate the conversion of creatine to form creatinine. The formula is modelled on the patented Kre-ALKALYN formula. Buffered creatine monohydrate improves the exercise capacity (strength and endurance), accelerates the growth of lean body mass, and provides extensive wellness after exercise. It is available as both a mono-preparation supplement in a form of capsules (rarely as powder), as a basis or supplementation of creatine stacks.
Dosage: in professional sport recommended 2.5-7.5 grams per day, depending on the intensity of the workout.
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.
Alpha-ketoglutarate creatine is an intermediary product of the Krebs cycle, the salt of glutaric acid and creatine. It has a high ergogenic (glutaric acid) and anabolic (creatine) potential. Used in a combination - enhance the effect (synergism). The use of regular Creatine alpha-ketoglutarate increases remarkably exercise capacity (strength and endurance), accelerates the growth of lean body mass and enhances recovering after a hard workout. On the Polish market is available only as a component of creatine stacks.
Dosage: usually 4-8 grams per day, mainly before- and after of training.
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
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.