Creatine is an amino acid present in muscle cells and is produced by the body itself from other amino acids. About 98% of the body's Creatine is stored in skeletal muscle, mostly as Creatine phosphate.
Due to the conversion of Creatine to Creatine Phosphate, results in a higher energy production (ATP), which will be harnessed by cells, increasing energy levels and endurance.
In addition to being produced by the body, Creatine can also be obtained through food. Some foods like red meat and fatty fish are a source of Creatine. However, even foods with a higher Creatine content don’t have sufficient amounts of Creatine to achieve a dosage considered ergogenic, that is, to increase physical performance to improve athlete performance. This is why supplementation is so necessary.
Creatine by Rocksprint is a powdered supplement (500g) with 100% Creatine Monohydrate, an amino acid that interferes with energy metabolism. It is a key ingredient for improving performance in any kind of sport and indispensable in high intensity sports.
To maximize the benefits of Creatine you can combine Whey Protein as it stimulates Creatine production and leads to maximized results in athletes. You can also choose to combine Creatine and Glutamine to speed up muscle gain.
How to use Creatine?
Studies are not consistent as to the best time (before or after training) to take Creatine, it all depends on your goal, so taking Creatine should be at the most convenient time for the athlete. However, the most recent scientific evidence has shown that there are more benefits of taking Creatine after training, with better absorption, increased muscle mass and endurance.
For Creatine supplements, the most commonly used protocol is an initial loading phase with ingestion of 0.3g / kg / day Creatine Monohydrate for 5 to 7 days, followed by a maintenance phase where there is a constant and reduced intake of about 5g per day.
You should choose to have nutritional monitoring to set the best times and amounts of Creatine to improve your sports performance.
Any questions book your online counseling, completely free! You can do it here.
By Adriana Martins, Nutritionist