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Creatine – an organic chemical compound synthesised from glycine and arginine. It was discovered by Michel Eugène Chevreul in 1832. The most creatine is found in muscles, that is up to 98 per cent of the entire amount in the organism. It participates in energy metabolism by storing and transporting high-energy phosphate bonds inside cells in the form of phosphocreatine. It enjoys particular popularity among sportspeople.
Taurine - an organic chemical compound of the group of biogenic amino acids. It is used in many supplements for sportspeople and energy drinks along with caffeine. It exhibits activity typical of that of neurotransmitters, as it can activate GABA receptors in the brain. It increases metabolism in glial cells. It exhibits the ability to emulsify lipids in the gastrointestinal tract. It affects the functioning of the pancreas and improve creatine transport.
Magnesium – a dietary mineral, one of the most deficient dietary components. It is mainly known for its calming, stress-reducing effect. It is an electrolyte, it affects water balance in the organism. Its deficiency can cause distortions in insulin sensitivity and glycaemia, an increase in arterial blood pressure, and nervous system function disorders, mainly in the form of anxiety.
Role of creatine in the organism
Creatine is a transporter that distributes energy inside a cell by moving phosphate bonds of adenosine triphosphate produced in a mitochondrion to other organelles, rebuilding the ATP molecules that have already been used. By supporting energy metabolism, creatine works at the very base, thanks to which it exhibits a very wide range of effects on the human organism, not only in terms of sports achievements.
Benefits for sportspeople
Using creatine helps to hydrate muscular cells better, and it is worth mentioning that water is one of the most anabolic substances. During supplementation, a reduction in myostatin is also noted, a substance responsible for inhibiting muscle growth.
Scientific test results also demonstrate an increase in two strong anabolic factors – testosterone and IGF-1. It contributes both to the anabolic and anti-catabolic effect, so creatine can be useful both in the period of building muscle mass and in times of fatty tissue reduction.
Synergic effect of components
Taurine is known among other things for its beneficial effect on the smoothness of creatine transport to muscles. It can stem from the fact that taurine exhibits insulin-mimetic properties, and insulin is the very agent that transport creatine.
Magnesium exhibits the ability to accelerate protein synthesis, thanks to which it can strengthen the effect of creatine in this area. Increased muscle protein synthesis is a crucial mechanism in the process of muscle growth.
Extraordinary creatine supplements
Creatine gained the most fame in the ‘90s of the 20th century when people started to use it as a dietary supplement for sportspeople for speeding up muscle growth in a safe way. The wonderful agent drew the attention of not only sportspeople, but also scientists, who have studied its nearly every aspect over the years that has any relevance for physical development.
Creatine supplements can be applied in nearly every sports, starting from bodybuilding and powerlifting, through cycling and long-distance running, to intellectual sports, such as chess. It is possible thanks to its effect on energy metabolism, and the right supply of energy is a factor that determines every vital function.
The most certain form of creatine
The most popular and basic form of creatine is its monohydrate, that is a molecule consisting of creatine in about 88 per cent and water in about 12 per cent. It is also the form that proves the most efficient in scientific test results, and that is even despite the fact that new, enhanced forms of the agent are still being introduced, fortified with various substances that are supposed to increase its effects.
The effect probably stems from a higher amount of creatine per cent in monohydrate than in other forms, as combining with other molecules can significantly reduce its content.
Iron Horse Series Crea Plus is recommended for sportspeople who seek a safe way to increase the effectiveness of their efforts to achieve more in sports. It can be useful both in the period of building muscle mass and during fatty tissue reduction.
The second portion on a rest day is optional. Best effects can be reched when used for at least 8 weeks.
Iron House Series is a new Polish brand of diet and nutritional supplements for bodybuilders. The key feature that distinguish their products is the composition - only natural plant extracts. Among the company's products are protein and amino acid supplements to help fat burning and supplements increasing testosterone levels. Products are used by both beginners, and the experienced athletes.
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Creatine monohydrate is a popular and cheapest form of creatine used in sports supplementation in Poland. This is a molecule, in which are bound: creatine molecule with a molecule of water. It has a high bioavailability and tissue velocity saturation. Supports the exercise capacity (strength and endurance), accelerates muscle growth and regeneration after training exercise. Transport of creatine into the muscle cells is supported by the insulin hormone. For better effect of saturation of the tissues, a diet increasing the content of insulin in the body is indicated (carbohydrate and high protein diet) and supporting nutrients and supplements (Dietary carbohydrate and carbohydrate-protein, insulin ALA, d-pinitol or taurine). Creatine monohydrate is present in the form of mono-preparation supplements (capsules, powders, tablets) and multicomponent supplements (i.e. as a component of creatine stacks).
Dosage: depending on the form of supplement, the type of exercise and weight, normally are used one of the following models of creatine supplementation:
- cyclic supplementation : 5-10g per day in 1-3 portions during the day, 3-5g per dose. The length of the cycle for 4-8 weeks.
- cyclic supplementation with saturated phase: the first 5-7 days after 20-30g daily in 4-6 doses of 4-6g per serving, then the maintenance phase 2-10g per day in divided doses. The length of the cycle 4-8 weeks
- constant supplementation: 0,03-0,05g per kg of body weight for an extended period of time.
Taurine – non-protein amino acid containing sulphur, which is synthesized in the body from methionine and cysteine, present in sufficient amount in human or animal body (in the brain, heart and skeletal), although in some cases must be supplemented. Significantly affects the calcium content in the cells and stabilizes the water and electrolyte balance and maintains acid-base balance. Takes part in the synthesis of bile acids. In the body acts as a neurotransmitter and neuromodulator. It is an insulin-mimetic improving insulin metabolism, responsible for transport of nutrients (such as amino acids, glucose, creatine) to the cells and muscle tissue. These properties determine that it is a valued mono-preparation supplement and valuable addition to creatine and amino acid supplements, recommended for psycho-pchysically active people and athletes and other competitive sportsmen in pre- and post-workout periods.
Dosage: 3 grams per day.
Magnesium (element from the group of alkaline earth metals, atomic no. 12, a chemical symbol - Mg), one of the most important health microelements, participates in the synthesis process of the disintegration of high energy compounds and processes of transformation of hydrocarbons and fats. It affects the dilation of blood vessels and lower blood pressure, prevents hypercoagulable state. Shortages affect cardiac arrhythmias, malignant muscle cramps, insomnia and anxiety. It is a component of many dietary supplements and found in foods such as whole grain bread, legumes, buckwheat, rice, fish, meat, as well as chocolate, cocoa and nuts.
Dosage of 100 - 500 mg / day
Vitamin B1 (thiamin, vitamin B) improves mental alertness and strengthens the nervous system ensuring the proper functioning of the brain. It improves cardiac and muscular system. It is suportive in the treatment of shingles. Involved in the metabolism of carbohydrates and fats. Natural source of vitamin B1 are brown bread, yeast, eggs, raw vegetables, meat, milk, legumes, cheese.
Vitamin B1 deficiency hinders the processes of decomposition of sugars (catabolism), causes a loss of appetite and disorders in the functioning of the digestive tract, can cause polyneuritis and disease beriberi.
Dosage: Recommended daily intake is 1-2 mg.
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is soluble in the liquid. It participates in the metabolism of proteins, fats and carbohydrates. By reducing the amount of fat in the blood do not enable deposition of the body. It helps the absorption of magnesium and vitamin B12 (cobalamin). It works on the muscle antispasmodic and anti-inflammatory pain in the joints. It acts anti. It provides efficient operation of the brain. It increases energy increasing vigor of a man. The demand for vitamin B6 increases during pregnancy and breast-feeding infants. The natural product is: yeast, eggs, wheat germ, meat (liver), wheat bran, nuts, peanuts peanuts, soybeans. There is a hypothesis that can be synthesized by intestinal bacteria.
Deficiency of vitamin B6 causes abnormal metabolism of proteins, decrease in lymphocytes in the blood, causes a feeling of lethargy and fatigue intensifies.
Dosage: 1.5-2.5 mg daily (increased demand during pregnancy and lactation).
Vitamin B12 (cobalamin, cyanocobalamin) is a vitamin soluble in liquids. Participates in the production of red blood cells and is essential in the absorption of iron by the body. It calming effect, a positive effect on concentration and memory. Intensifies its action in cooperation with folic acid (vitamin M). Usually occurs in animal products, fish and dairy products. It contains trace elements.
Vitamin B12 deficiency can lead to pernicious anaemia, general and immunity weakness, inhibiting of growth and damage to the myelin sheath of nerves.