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What to add to creatine to make it work better?

What to add to creatine to make it work better?

AfterWorkout

There is no doubt that creatine is one of the strongest and at the same time the safest substances used to aid your way to the perfect shape. When properly conducted creatine supplementation can significantly enlarge the lean body mass and improve your strength. However, according to the saying that "it can always be better," efforts have been made to additionally intensify the effect of creatine. In this article I will try to answer the question if there are any substances that can intensify this effect, and if so - what their names are and exactly what benefits they can bring.

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A few facts about creatine

Before going to the merits of this subject, it is worth recalling some basic data on creatine. This substance occurs naturally in your body, mainly in muscles (both skeletal and in heart), in your testes and brain. This compound is also present in food, and specifically: in foods of animal origin (mainly beef, pork and game). You should know that your organism has developed a creatine self-producing ability using amino acid packs, and more specifically from glycine, arginine and methionine. The synthesis takes place primarily in the kidney and liver, from where creatine is transported into muscle and other tissues in need of it.

For the sake of this subject it is extremely important to mention that it is insulin that promotes creatine transport into muscle cells. Why is this issue so important? Mainly because most of substances that enhance the effects of creatine really increase (practically or theoretically) its transport into the muscle tissue. Once inside the cell, this substance in the phosphorylated form is actively involved in recreating ATP (the basic unit of energy for the body) from ADP. Increase of your organism's inventories of creatine brings a lot of benefits such as:

  • increasing muscle cells hydration,
  • speeding up the process of protein synthesis,
  • improvement of regeneration,
  • increase in strength.

This is it when it comes to just introducing properties of creatine. The rest of the article looks at the aspects related to enhancing this substance's actions by means of additional supplements.

Sweet additions of a transporting function

A breakthrough in creatine supplementation few years ago were expected to be preparations containing "anabolic carbohydrates" or de facto sugars with high insulinogenic potential. The most popular included and still include glucose, also called: dextrose. An alternative to glucose were substances based on maltodextrin or so-called: "carbo". These additives can actually support the transport of creatine into the muscle just by affecting insulin. But is it a good idea to bombard pancreas with high doses of refined sugars (especially that in scientific studies doses reached up to 100 g of carbohydrates)?

Well, the answer is: NO! After all, over the years you have been warned against such actions, and these warnings are justified. A high intake of refined sugars can promote metabolic irregularities associated with the deterioration of insulin sensitivity of target cells including - muscles. The result is a greater tendency to gain weight, but it does not necessarily involve muscle increments. On the contrary: gorging on sugars can literally stuff your body with fat. In addition, worse insulin sensitivity means that your muscles are less responsive to the anabolic signals and they grow slower.

Conclusions: carbohydrate creatine "transporters" work, but only in the short run. Their use poses a risk of increasing body fat.



W artykule mówimy o: Supplements and conditioners

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