Supplementing with GoldNutrition Creatine allows you to:
- Increase muscle mass, by increasing type I, IIA and IIB muscle fibres
- Increase sprint strength and power
- Achieve a longer workout, by increasing ATP resynthesis and reducing fatigue, by decreasing lactic acid accumulation
- Recover faster between workouts
- Increase muscle endurance
Creatine is a naturally occurring amino acid produced in our body, mainly found in muscles. Most of the Creatine found in muscles is stored as phosphocreatine (66%), while the rest is stored as free creatine (33%). Our body uses 1 to 2% of the total stored Creatine daily. Its replenishment comes from food or from the amino acids glycine, arginine and methionine. Many studies have shown that supplementation with creatine monohydrate can increase muscle creatine by 10 to 40%, depending on various factors, including the athlete's physical condition. By increasing the availability of phosphocreatine in the muscle, we increase the availability of energy during high-intensity exercises, such as sprinting and/or intense exercise sets.
Short-cycle supplementation appears to work best for resistance exercises, such as weightlifting and consecutive sprints, while longer-cycle supplementation appears to increase training quality, leading to gains of 5 to 15% in overall performance and strength.
Creatine monohydrate is absorbed intact through the intestines, passing into the blood. It is subsequently absorbed by the muscles or eliminated in the urine. This means that creatine is not degraded in the stomach and intestinal absorption is not a limiting factor for muscle retention. Approximately 95% of the body's creatine is stored in the muscles, with higher concentrations in fast-twitch fibres. The total creatine reserves are approximately 120g in adult men. The entry of creatine into the muscles is sodium-dependent, being mediated by insulin, so it is highly recommended that athletes take creatine with a carbohydrate-rich drink or with a carbohydrate and protein drink. When taken with carbohydrates, creatine stores can increase by 60%.
Creatine plays a very important role in energy transfer and replenishes cellular ATP stores. In muscles, it is used to power the contraction process, combining with phosphate and converting into phosphocreatine, which is essential for producing rapid, short bursts of energy. Its depletion can result in fatigue and loss of muscle strength, which is why several studies report that creatine produces significant improvements in sports that require high levels of strength.
Creatine is fundamental for energy metabolism. During high-intensity exercise, creatine phosphate is cleaved to provide energy for ATP resynthesis. The energy derived from creatine phosphate breakdown allows ATP to be recycled 12 more times during maximum effort.
Lack of Creatine has also been associated with pathologies such as heart failure, ischaemia, increased prevalence of ventricular arrhythmias, among others.
There is also evidence that Creatine may play an important role in brain function, as well as in neuromuscular control.
Creatine promotes recovery between two intense training sessions.
Creatine supplementation can influence body mass and composition in several ways, regarding the increase in fat-free mass or muscle mass.
Nutritional Table/Composition
