CREATIN ANWENDUNG IM BODYBUILDING PDF

Eine Creatin Einnahme hilft dabei die Muskelleistung zu steigern, was sich nachweislich positiv auf die Regeneration und den Muskelaufbau auswirken kann. Kaum ein Supplement kommt an den Kultstatus heran, den Creatin Monohydrat hat. Der Grund? Dieser und vielen anderen Fragen wollen wir nun auf den Grund gehen. So weit, so gut.

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Eine Creatin Einnahme hilft dabei die Muskelleistung zu steigern, was sich nachweislich positiv auf die Regeneration und den Muskelaufbau auswirken kann. Kaum ein Supplement kommt an den Kultstatus heran, den Creatin Monohydrat hat. Der Grund? Dieser und vielen anderen Fragen wollen wir nun auf den Grund gehen. So weit, so gut. An diesem Punkt wird der Einsatz von Creatin nun interessant.

Doch Creatin kann noch mehr. Folglich wird weniger Stickstoff als normal aus der Zelle abgegeben, was einem antikatabolen Effekt gleichkommt. Ein beachtlicher Wert, der durchaus mit der Wirkung geringer Mengen anaboler Steroide zu vergleichen ist.

Die Frage, ob es Sinn macht, Creatin Monohydrat mit Einfachzuckern wie Dextrose oder Traubensaft zu kombinieren und diese Mixtur zwischen den Mahlzeiten einzunehmen, ist schwierig zu beantworten. Der Peak von Vitargo ist jedoch nahezu identisch mit dem von Creatin Monhydrat.

Warum sollte es bei Creatin anders sein? Das kommt ganz auf Deinen Trainingszustand an. Zur ersten Frage: Einige? Es gab auch zwei belgische Studien, die sich mit der Coffein-Problematik auseinandergesetzt haben. Daraus ging auch eindeutig hervor, dass bei gleichzeitiger Coffeinaufnahme ein Creatinwirkungsverlust festgestellt werden konnte. Ein Wirkungsverlust des Creatins ist mir dabei niemals aufgefallen. Auch sie konnten keinen Unterschied feststellen. Es sind mittlerweile einige Creatin-Formen auf dem Markt, und jede einzelne behauptet von sich, die bessere zu sein.

Synonyme: Creatine Monohydrate engl. Creatin Monohydrat wirkt, keine Frage. Jahrelang versuchte die Supplementindustrie dem entgegenzuwirken und immer neue Creatin-Wundermittel tauchten auf. Egal, ob in Form einer Brausetablette, eines Liquids oder mit der simplen Zugabe eines Einfachzuckers - das Ziel war stets dasselbe. Der wahre Durchbruch ist bisher jedoch nicht gelungen. Soweit die Theorie, doch wie sieht es in der Praxis aus? Empfohlen werden seitens der Supplementindustrie Dosierungen zwischen 4 und 8 g pro Tag, die entweder direkt vor dem Training oder halb vor und halb nach dem Training eingenommen werden.

Die zu erwartenden Nebenwirkungen fallen noch geringer aus, als die, die wir von der Einnahme normalen Creatin Monohydrats her kennen. Creatin ist auf dem Supplementarsenal moderner Athleten nicht mehr wegzudenken. Undisputed Laboratories Creatine Citrate 2. Dorian Yates The Creatine 4. Rich Piana CreaTen. 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 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 seconds, and only then does the lactic acid system, which again promises 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 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. 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 gave the average gain of 6. 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 , 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. 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 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. 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.

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. 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. Remember, however, that there are people who do not respond to the creatine effect. 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. 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.

Creatine monohydrate Synonyms: Creatine Monohydrate engl. Alternatively: 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 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 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, 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 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? 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.

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Through its role in helping to transport energy in the form of phosphorylcreatine within cells, creatine is a natural choice as a dietary supplement for sportspeople. Taking extra creatine increases the reserves of phosphorylcreatine in the muscles. We built our own production facility in Germany dedicated to creatine manufacture. This, plus regular internal and external quality controls along with ongoing scientific analysis, all helps to ensure that the quality of each production batch is the best possible. The thrill of sport. Exercise effectively thanks to personal fitness and nutrition tips from professionals.

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