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Creatine Production and Effects

The creatine is a composition that happens in a natural way in the human body and it is stored in the brain, muscles and sperm. It is also possible to take through supplements. His/her use is related with sports of force and fast reacção, as sprinting, kickboxing, weightlifting, martial arts, soccer, among others. He/she exists a common consensus that the creatina use the is associated an acting increase in the order of the 5-15%, it promotes a better recovery among consecutive training sessions and it provokes won of muscular mass and force.

Production in the human body

The creatine production in the human body is, on average, of 2gr/dia and it is limited by two embarrassments, the available amount of creatina and the diet actual. Creatina reservation’s maximum capacity in the human body is of 0,3 kg / (kilo of the corporal weight), however individuals with larger thin corporal mass have larger reservations, due to the largest presence of fibers of the type II, these fibers of fast contracção are responsible for the explosive force in the first five seconds of a movement.

This reservation has an independent limit of the food type or amount of ingested creatina, in way the one that the amount taken in excess will only force the kidneys to segregate the excess in creatinina form. The natural production of creatina by itself is possible with the presence of amino acids, arginina, glicina and metionina that is found in larger abundance in the red meats and fish, this process only has place when the creatina reservations are short.

In this case, the kidneys are responsible for the capture of the arginina and glicina producing guanidinoacetate and later creatine. In the blood the creatina is transported for the muscles through the transport molecules, those transport molecules use as energy sodium that enters in the cell ending for also to enter creatina.

Observe that the function of those transporters can be highly influenced by the ingestion of foods with high index glicémico provoking a pick insulínico that will still help more the process. The insulin stimulates the “extrusion” of sodium in the transport cell creating a favorable atmosphere for the creatina transport. When taking creatina and sodium at the same time, it is possible to increase the creatina absorption in 50%.

Effects in the muscular mass

The muscular mass is responsible for the maintenance about 98% of the creatina being 67% phospo-creatine (PCR) and 33% free creatine that it is arrested inside the muscular cells due to his/her load eléctrica.

PCR is the first source of energy for fast movements of great intensity and it is also used in the reverse-synthesis of ATP (adenosine triphosphate) donating a molecule of phosphate with ATP forming ADP (adenosine diphostate), this process has the advantage globally of neutralizing the acidity in the muscle reducing the muscular fatigue and the pain.

The creatine does with that the muscular cells are permanently well moisturized, creating like this more volume, that will increase the synthesis proteica and to reduce his/her degradation.

The alimentary plan won’t have to be modified due to the creatina use, but the timing will be very important in the strategy, it is necessary to remove party of the fast reverse-synthesis of PCR after the physical exercise due to the capacity of the creatina to stimulate the mitocôndrias.

It is not necessary the popular phase of seen shipment that we don’t want to overload the transporters in the beginning and to spend a lot of money. it can opt for the creatina monohidratada or for a new creatina type, CEE (Creatina Etil Ester), that has a larger absorption tax due to their abilities lipofílicas.

After the physical exercise the creatina should be taken with ~ 200mg of salt to increase the absorption tax in the transporters. She don’t intend to take creatina in supplement form can choose for eating tuna, sushi, sashimi, salmon, mackerel (good metionina sources) and red meat, however, be far away from the pork.

Noxious effects

The creatina excess can cause overloads in the kidneys and to reduce the natural capacity of the body in absorbing creatina due to the transporters be overloaded, however the process will return to the normal some time after the ceasing. Some people already had diarrhea, muscular cramps, due to the retention of water, thermal tolerance and nauseas. This effects are very rare, although dependent of the taken amount.

I use medical

As adult is their reservations of PCR adult will be the protecção of the muscular cells against possible damages. The creatina can also reduce the cholesterol levels.

Where to buy?

In an any store of supplements, for instance, here.

References

1. Michaelis, J., & Vukovich, M. D. (1998). Effect of two different forms of creatine supplementation on muscular strength and power. Medicine and Science in Sports and Exercise, 30 (5), Supplement abstract 1544.
2. Volek, J. S., Duncan, N. D., Mazzetti, S. THE., Staron, R. S., Putukian, M., Gomez, THE. L., Pearson, D. R., Fink, W. J., & Kraemer, W. J. (1997). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 31, 1147-1156
3. Juhn MS and others. Oral creatine supplementation in male collegiate athletes: The survey of dosing habits and side effect. Journal of the American Dietetic Association 99:593-594, 1999
4. PMID: 16416332 [PubMed - indexed goes MEDLINE]
5. Sahelian R, Tutle D. Creatine: Nature’s Muscle Builder. Garden City, NY: Avery Publishing Group, 1997

About the Author

Hugo Dominguez love sport and nutrition. Visit this at Creatina and see the Videos de Culturismo Musculação e Fitness

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