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It is vital that consumed doses of creatine are correct and cardiovascular that the effects of creatine are directly dependent on the increase in total intramuscular creatine, therefore it must seek strategies to expand the muscle creatine deposits as soon as possible. It’s not a matter of consuming excessive amounts because the body can not use them and excreted in the urine, besides being harmful doses. Excess creatine is not absorbed by the body and unnecessarily burden the kidney function. The traditional administration of creatine supplementation products involves two phases: an initial ‘load’ (which may be around five or six days) followed by a phase of ‘maintenance’ (no more than two months), followed by a phase of ‘rest’ similar to that of maintenance. Have been used metric dosing according to body mass, mentioned in the 0.25 g / kg / day (ie one quarter of a gram per kilogram of body weight daily) are amounts that are greater efficiency of uptake of creatine loading phase, while in the maintenance phase should be applied to a single dose is a quarter of the employees in the load step. However, there is no pooling of data that other authors refer to 0.1 g / kg / day during the maintenance period while the load has been used at higher doses quarter gram / kg reaching 0 , 35 g health care / kg / day. depends on the athlete’s goal, when this wish a rapid increase in body weight is due to a supplements load step followed by a maintenance, whereas when you have to improve the metabolic eficienccia is recommended to use a single dose for at least fitness a month. When given creatine at a rate of 20 g / d for several days can be almost 30 of creatine is absorbed managed during the initial two days, but this percentage decreases to 15 from the second to fourth day. After cessation of creatine intake is needed for approximately thirty days to return the values back in the blood prior to supplementation.
Creatine is not marketed in a pure state because skin care of the instability that offers and for this reason is usually found as a monohydrate: Creatine monohydrate (the water molecule provides stability), in powder form. There is creatine to administer intravenously, but only used in cardiac operations. However it is possible to see the market in other forms of creatine such as creatine citrate and fosfocreatina. The difference between these presentations focused on the creatine concentration of the compound since the amount of creatine is a molecule containing 88 creatine, creatine nutrients citrate 40 and fosfocreatina 62.3 . The creatine is administered in pure form must be completely dissolved in liquids such as water, fruit juice or tea and something sweet is recommendable for the absorption of the product because it contained glucose in sugar helps better assimilation into the muscle ( influence of insulin). It should be consumed immediately after being prepared, given its low stability in water. there is no question that the way forward is to take the supplements and nutrients offered by adds that extra bit to your fitness program health Intakes can be made for meals because insulin levels are at high levels and enhances the absorption of it. It is recommended to ensure a high water consumption. Oral administration of creatine dose of between 1 to 10 g has a maximum time of 2 h to reach its highest concentration in the blood, nutrition while withhigher doses over time to reach maximum peak plasma concentration becomes more for 3 hours. Some companies sell products in quantities of creatine with dextrose, as well as vitamin E and taurine to ease their absorption.
Is advisable if the load is not usually taken and then the maintenance phase for up to 3 to 4 months. Then they cut consumption and rest at least 1 months. Usually in this month and is supplemented with glutamine to regenerate the muscles or suspended and never supplementation should be stopped this year because it is the supplement of creatine accompanied by high doses of water debibo that creatine is a high receptor liquid. Creatine supplementation during 8 weeks has not been associated with health problems, but no studies of its effect on dosificiaciones conducted over long periods of time. In health the maintenance phase may be suggested that creatine consumed after the physical activity. … Tiens Corporate, Health and Welfare, which offers nutritional supplements, and … Keywords: Tiens wellness Calcium Biologico Light Adult …
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