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Creatin

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Creatine


Creatine buy at American Supps...

Creatine buy at American Supps


Scarcely one supplement comes to the cult status that Creatine has monohydrate (alpha-methylguanidinoacetic acid). In 1995 it was available as a supplement for the first time in Germany and quickly became a sales outlet. The reason? Creatine increases the body's strength just a few days after the first dose, increases the muscle cell volume and ensures a rapid build-up of muscles. This description is known to you? No wonder, because exactly these properties also apply to anabolic steroids. To avoid all misunderstandings: Creatine is not a steroid or a prescription medicine. Creatine is freely salable, is produced independently by the body and is even contained in our daily diet. How can it be that it produces steroid-like results? We want to get to the bottom of this and many other questions.

Creatine


Creatine monohydrate is stored in the body in an amount of 110-130 g to 95% mainly in the skeletal muscle, the remaining 5% in the heart, the eyes, the kidneys and the brain. It can be produced independently from the amino acids glycine and arginine by means of the enzyme S-adenosyl-methionine in the liver, but is partly also absorbed via the food. The quantity that we produce independently and which we actually absorb about the food is about 2 g, which is roughly equal to the quantity we consume daily. Its main function is in the energy system, but it also takes on some secondary functions, such as neuroprotective functions. Bodybuilders and athletes use creatine mainly because of their ability to increase the anaerobic workout performance. This effect is mediated by the so-called "ATP system" (adeonsin triphosphate). Said ATP is an energetic phosphate compound, which is the most important source of energy for the muscles. ATP consists of three parts of the phosphate, which, when the muscle is used, disintegrates into "adenosine diphosphate" (ADP), which, as the name implies, consists only of two parts of the phosphate. During the cleavage of this one phosphate part, energy is released which provides energy for muscle contraction. So far so good. The problem that athletes now face, however, is that the muscle cells can only store a certain amount of ATP. If these memories are empty, which only takes a few seconds in the case of an intensive training set, it is no longer possible, unless the body can quickly replace the used ATP again. At this point the use of creatine is now interesting. Creatine is stored in the muscle cell as a "creatine phosphate" which, if necessary, can be split into its two components, creatine and phosphate. It is precisely this phosphate that our body needs to be able to form ATP again from the present ADP, which is referred to as "resynthesis to ATP". To put it intelligently, the ATP system uses the added creatine, which is now present in the muscle as a creatine phosphate, to produce "new" ATP from the used ATP, which is then available for further muscle contractions. In practice this means that the saturating muscle can be loaded for a few seconds longer.

Thereafter, the lactic acid system, which is used for ATP regeneration, comes into force, but has the disadvantage that it builds lactic acid in the muscle, which rapidly fattens it and leads to the known "muscle burning". To sum it up: If you do not use creatine, your ATP stores will be enough to provide perhaps two seconds of maximum power. Thereafter, the lactic acid system enters into force, which may allow 6-8 more seconds until the lactic acid has overacidated the muscle and is no longer going. With creatine, however, the muscles provide the compulsory two-second peak, then further ATP is formed from creatine phosphate, which means an additional 4-6 seconds, and only then does the lactic acid system, which again promises 6-8 seconds of maximum power. So you see that the intake of creatine has gained an advantage of several seconds of additional strength, which is a plus of 2-3 repetitions with the same weight in bodybuiding. At the same time, the increase in ATP results in a force increase, which can sometimes be very drastic.

But creatine can do even more. The increasing effect on the muscle mass is also proved. This meta-analysis shows a 35%, 36%, and 35% increase in Type I, Type II A, and Type II AB muscle fibers compared to the placebo group, which is only 11% %, 15% and 6% respectively. The reason for these increases is, on the one hand, the increase in force (force training without devices), which - assumes a sufficient intake of protein and calories, causes muscle hypertrophy, and the fact that creatine leads to a nitrogen retention in skeletal musculature. As a result, less nitrogen is released from the cell than normal, which is equivalent to an anticatabolic effect. In addition, the increased cell hydration acts as creatine stores fluid in the muscle. The better the muscle cells are hydrogenated, the greater the tendency to deposit amino acids in them. Creatine is therefore not only anticatabolic due to the increased nitrogen retention, but also anabolic due to the increased amino acid transport. With creatine more strength?

A meta-analysis carried out in 2002 gave the average gain of 6.85 kg for bank pressures and 9.76 kg for knee bends. According to experience, bodybuilders speak of an increase in strength between 10 and 20% during a creatine course of eight weeks duration. A remarkable value which can be compared with the effect of small amounts of anabolic steroids. In addition, Creatine increases the speed, which is beneficial for example sprinters and shotguns. It was not for nothing that Creatin first came into the conversation in 1992, when the well-known Sprinter and Olympiage winner Linford Christie spoke openly about his creatine consumption.

Less for the muscle and strength build-up also interesting for the muscle building, but the effect of creatine on the heart is of particular importance. Creatine studies have shown that the supplement can reduce the occurrence of cardiac arrhythmias, protect the heart from oxidative stress, and even lower cholesterol and blood fat levels, which is a huge plus for cardiovascular health.

 

Creatine ingestion


The question whether it makes sense to combine creatine monohydrate with simple sugars such as dextrose or grape juice and to take this mixture between meals is difficult to answer. Although the intake is supported by a high amount of insulin, however, quite large amounts of 45-80 g are necessary, which in turn can promote fat intake. Also effective and less "dangerous" is the intake at times, in which a lot of simple sugars are fed, for example directly after the workout with the post-workout shake. A further problem is that simple sugars and creatine can reach a different time peak (maximum concentration in the blood) and thus insufficient creatine is "transported" along the insulin route. However, the peak of Vitargo is almost identical to that of creatine monhydrate. But what if you follow a ketogenic diet and have largely banished carbohydrates from your diet? No problem, simply combine your creatine with whey isolate or insulinogenic amino acids, such as BCAA or arginine, which also cause a high insulin release. From our own experience we can report that this works without problems or loss of efficiency. It has also been shown that R-ALA works perfectly with the creatine and the carbohydrates and provides an incredible pump. If you plan to do so, buy the creatine stack from
American Supps. This is exactly what the American Supps PUMP Stack contains.

If you want to try Creatine Monohydrate once, you will find a rich selection. In addition to protein powders, weightgainers and amino acids, Creatin is now a standard program.

Creatine in the diet with caffeine?

Two questions that are asked again and again: is it true that during the creatine intake no caffeine may be admitted and are there people who are not responding to creatine?
To the first question: some "experts" are of the opinion that the cell-hydrating effect of the creatine and the dehydrating effect of the caffeine would be opposed. This concern is not entirely unfounded, since the increased cell hydration makes up a major part of the positive effect of creatine. However, since caffeine is considered a mild diuretic, the water does not flush out of the body literally, there is no reason to worry. There were also two Belgian studies dealing with the caffeine problem. This also clearly showed that a loss of creatine loss could be observed when the caffeine intake coincided. I have in dietary phases often creatine with u.a. Caffeine (3x200 mg / day). I never noticed any loss of efficacy in creatine. Even fellow athletes, who are different from us regular coffee drinkers, have already made Creatine cures with caffeine and without curiosity. They, too, could find no difference. If you really want to rule out all eventualities, do not use caffeine.

Creatine does not always work

Remember, however, that there are people who do not respond to the creatine effect. About 20% of the users actually do not react to a creatine supplementation. This is due to the fact that the muscles of these people does not absorb enough creatine. Though there are some theses why this is so, there is nothing fixed here, which is why we do not want to give up any theories.

 

Creatine side effects?

After all the (justified) praise you would like to try Creatin? No problem, you will certainly not regret the use, if you decide for the right dosage form. There are now some creatine forms on the market, and each one claims to be the better. Unfortunately the Suppplementhersteller lie here as so often, which disappointing user voices clearly prove.

What types of creatine are there?


Creatine monohydrate
Synonyms: Creatine Monohydrate (engl).
Field of application: no medical application
Hoped-for effect: Increase in ATP stores, body strength, muscle cell volume and muscle mass
Effect: Increase in ATP stores, body strength, muscle cell volume and muscle mass
Side effects: stomach / intestinal complaints, nausea, water storage under the skin
Dosage range & duration: Charge phase: 20-30 g per day, divided into 4-6 smaller doses, then 5-10 g as a maintenance dose. Alternatively: 5-10 g per day in post-workout shake
Natural Presence: Creatine can be naturally formed in the body and is particularly rich in muscle flesh.

Creatine monohydrate ingestion


If you are one of the "old school athletes", choose the cheapest and most frequently available variant, simple creatine monohydrate powder, because of the small amount that ultimately reaches your goal after your stomach / calf massage (20-30 g) to 4 to 6 individual items, in order to "get through" as much as possible and saturate the stores as quickly as possible. However, many athletes prefer to omit a loading phase because it is often accompanied by stomach / intestinal complaints, nausea and water storage under the skin. If you take 10 g Creatine Monohydrate daily with the post-workout shake, the saturation of the memory takes longer, but this also goes with less side effects. The maintenance dose after the loading phase is otherwise 5-10 g, which should preferably be applied after the workout in the post-workout shake, as at this time the muscular recovery is greatest.


The relevant literature recommends use of Creatine for short periods of time, 6-8 weeks each, followed by a long break. This is justified by an habituation effect, which should occur with time. If this theory were to be true, then our body would not be able to utilize self-made creatine or creatine taken with the food after 6-8 weeks. In our eyes, perfect nonsense. There is nothing against a longer-term application. You do not only use protein but also regularly, as your body constantly asks for it. Why should it be different with creatine? The alleged kidney load, which should be given during the creatine consumption, you can also forget, if you supply sufficient liquid (> 3 liters / day). Since creatine is primarily found in meat and fish, a lasting intake of the creatine is a consideration for vegetarians and vegans, and this is not only considered from a sporting point of view.

Creatine monohydrate works, no question. The limiting factor is only the absorption rate, since it is known that a large portion of the creatine that is supplied is destroyed or unseparated in the stomach. For years, the supplementary industry tried to counteract this and ever new creatine miracles emerged. No matter whether in the form of a shower gel, a liquid or the simple addition of a simple sugar - the goal was always the same. Some of these agents actually worked, more creatine could be used, resulting in better results. The true breakthrough has not yet been achieved. (The formula Creatine plus Vitargo as an injecting carbohydrate plays the exception here). This may have already changed. The reason for the designation is Creatine Ethyl Ester HCL!

A particularly high-quality creatine monohydrate is the Creapure from Bavaria in Germany.

 

 


Creatine Ethyl Ester

Synonyms: Creatine Ethyl Ester HCL (engl.)
Field of application: no medical application
Hoped-for effect: Increase in ATP stores, body strength, muscle cell volume and muscle mass
Effect: Increase in ATP stores, body strength, muscle cell volume and muscle mass
Side effects: Gastrointestinal complaints
Dosage range & duration: 4-8 g per day divided into one dose immediately before and one immediately following the workout
Natural Presence: Creatine Ethyl Ester HCL is not present in nature in this composition

Creatine Ethyl Ester HCL


Creatine ethyl ester HCL (CEE) is basically nothing but simple creatine monohydrate, to which an ester has been attached. The underlying idea is that certain substances in the body can only penetrate into the cells with the aid of so - called "carrier substances". The best examples are the long - chain fatty acids, which do not contain carnitine in the mitochondria - the furnaces of the Cell - can penetrate and be burned.
It is not the same with creatine. The attached ester allows the creatine to penetrate the cells more efficiently and become more active. It also protects the creatine from premature digestion in the stomach.

As far as theory is concerned, how does it look in practice? Very good because creatine ethyl ester HCL actually appears to work with a fraction of the dosage that is normally necessary to achieve satisfactory results with creatine. While the creatine monohydrate intake is generally initiated with a 5-day loading phase with 20-30 g, which often leads to gastric / intestinal complaints and nausea, such a charging phase is not required for CEE, since from the outset sufficient active substance in The cells arrives to induce ATP synthesis. The supplementary industry recommends dosages of between 4 and 8 g per day taken either directly before the workout or half before and half after the workout. We ourselves have a CEE product for 8 weeks, with 4 g Creatine Ethyl Ester HCL tested directly before the same amount immediately after the training and the effect is there.
It is noticeable that the usual water storage under the skin in CEE is lower, which clearly indicates that the supplied creatine is completely absorbed by the cells. For this reason, the use of CEE is also useful during a definition phase in order to obtain the greatest possible amount of body strength and muscle volume. Since the attached ester ensures that creatine is introduced into the cell, no additional administration of simple sugars is necessary, as is usually the case with creatine monohydrate, which naturally leads to a further advantage during a diet. The expected side effects are even lower than those we know from the intake of normal creatine monohydrate. To mention here only nausea and possibly diarrhea, when it is taken on an empty stomach.

Kre Alkalyn
Creatinol O-phosphate
Creatine
Creatine HCL

CREATIN CONCLUSIONS


Creatine monohydrate is probably the only active ingredient which can be sold as a supplement, which can produce steroid-like results, and this is probably the case with very few side effects. Creatine is an integral part of the supplementary series of modern athletes. It is best to combine several varieties of creatine together to get the best possible benefit.

1. American Supps Gainer Stack
2. American Supps Creatinol O-Phosphate
3. Beast Sports Creature
4. Rich Piana CreaTen