What is creatine?
Creatine is a nitrogenated substance obtained through the bond of 3 amino acids: Methionine, Glycine and Arginine. This substance can be found in meat of fish; although it is synthesised and stored in different tissues in our body, its main store is in the muscle tissue. This is the reason why creatine started to be studied to research on its effects as a sports supplement for athletes.
Which are creatine functions?
Even though it has several benefits, the most important benefit of creatine is its high energy supply in intensive workouts. Furthermore, it has been proven how creatine has positive effects on muscle mass, which means greater strength and less fatigue during your training sessions. Since creatine gets water inside the cells, it’s an acceptable supplement to avoid dehydration during long-term or high-intensity workouts.
Our organism can store approximately between 120 and 140 g of creatine, from which 40% is free form creatine and 60% creatine phosphate. In a short and intense exercise it can reduce creatine stores more than 70%. Aun así, un ejercicio muy intenso pero breve (como puede ser un sprint) puede reducir las reservas de creatina en más de un 70%.
Creatine supplementation supplies energy for during muscle contraction or a very demanding workout, allowing to increase our training intensity without affecting recovery.
How many types of creatine there are?
There are three forms of creatine:
Creatine Monohydrate, which is the creatine molecule itself. It’s the most consumed and studied form.
Alkalyn Creatine, aka Kre-Alkalyn®. It’s a buffered whose structure has been modified to have a pH different to creatine monohydrate. This structure has changed because of the belief that the gastric acid damaging creatine as it has an acid pH.
Creatine ethyl ester. This structure is the result of two molecules bonding: creatine monohydrate and an ester group (RCOOR). The purpose of this union is for the creatine to become more lipophilic to be able to cross the cell membrane more easily and therefore increase muscle creatine levels.
How to take creatine?
Unlike other supplements, creatine has more than one consumption instructions. Many times a loading phase is recommended, taking 20 g a day for 5 - 7 days and then a maintenance phase of 3 - 5 g /Kg, or either taking 5 - 7 g a day with no loading phase. Both ways have been proven to work increasing muscle creatine storage.
You’ll find creatine in powder or capsule format, never in dissolution format, as it loses effectiveness. Creatine can be taken with water or with some drink with high carbohydrate content, either ways will provide the same muscle creatine levels.
Where to buy creatine?
There are several online stores on the Internet, but HSNstore.com is the best as it offers a wide range of products and prices. You’ll find the creatine that suits you among our creatine line.