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Creatine – an organic chemical compound found mainly in muscles and tendons. It was discovered in skeletal muscles by Michel Eugène Chevreul in 1832. It is active in cells, where it stores and transports high-energy phosphate bonds obtained from mitochondrial ATP that does not have the ability to move on its own.
Taurine – a non-proteinogenic sulphonic acid. It is commonly used as an ingredient of energy drinks because of its ability to inhibit the serotonergic system and its antagonistic effect on GABA receptors. It conjugates bile acids before removing them from the liver. It affects insulin metabolism and supports the transport of creatine to muscles.
L-Ascorbic acid (vitamin C) – one of the basic vitamins, soluble in water. It is essential for the normal functioning of the human organism. It deficiency leads to scurvy, among other disorders. It exhibits antioxidant properties, so it helps to neutralise excess free oxygen radicals. It also participates in the process of collagen synthesis.
Advantages of micronization
Creatine micronization means that its molecules are strongly fragmented, thanks to which it has the form of a very light liquid. Smaller molecules can be absorbed from the gastrointestinal tract to the circulatory system more efficiently. Thanks to that, the concentration of creatine in the organism can increase faster than in the case of a non-micronized form.
Sometimes creatine supplements cause mild intestinal problems, particularly in people whose bowel is normally sensitive. The fragmentation of the material allows to reduce the probability of unpleasant symptoms occurring. Smaller molecules are much friendlier for the digestive system.
Synergic activity and optimised assimilability
Creatine transport engages insulin, among other substances. As it turns out, taurine is one of the factors that can affect the functioning of the pancreas and have an insulin-mimetic effect, that way making the transport of creatine to muscles more efficient.
Creatine along with taurine can help to increase the speed of regeneration of damaged muscle fibres after workout. Thanks to that, it is possible to increase training volume or frequency, which gives muscles a stronger impulse to develop.
Application in sports
Creatine is one of the most versatile agents, as it works at the very base. It enjoys particular interest among people who do endurance sports and the fans of workout in a gym.
People who do cycling or long-distance running will undoubtedly benefit from the potential effect of reduced tiredness. Apart from that, faster regeneration of energy molecules, that is ATP, provides a longer supply of fuel for working muscle structures.
Bodybuilders and strength sports fans can find a bulk of benefits in this amazing supplement. It is remarkably efficient in increasing the volume and strength of muscles you are working on when combined with appropriately intensive training and calorie surplus. Creatine increases physical capacity in the case of subsequent short, intensive exercises, as it takes place in the case of strength workout.
Efficacy confirmed with tests
It is hard to come by a supplement for sportspeople that could show off such a rich documentation in the form of scientific studies that confirms its properties. In the time of constant competition among supplement producers and continual introduction of new products, it is worth to give it some thought and choose those that are well tested and undeniably efficient.
One of the most common factors that have a negative effect on overall health is excessive oxidative stress. As mentioned above, vitamin C along with taurine can neutralise the harmful by-products of aerobic transformations, that way protecting healthy cells of the organism from damage.
Taurine and creatine is a duo that can be of help in problems with sugar metabolism. Creatine exhibits the ability to inhibit excessive blood glucose spikes after a meal. Taurine, on the other hand, is known for its anti-diabetic properties, which it owes to the beneficial effect on the health of the pancreas.
Trec Creatine Micronized 200 Mesh + Taurine is recommended for fans of all sport disciplines for improving results without side effects that would be dangerous for health. It seems particularly beneficial for strength and endurance sports and bodybuilding.
Using creatine is recommended both to beginners and advanced sportsmen as well as to other physically active people. The newest research show that around-training supplementation works best, only on training days without the division into cycles. The best results will be achieved when taking 2 doses every day, one in the morning, the second after training or between meals on non-training days. The effectiveness of creatine may be increased by taking it along with glucose or dextrose, drinking a lot of water and using it on an empty stomach.
Trec Nutrition is a company offering a wide choice of products for athletes. Products of this brand include carbohydrate-protein supplements, protein and energizers. The offer also includes amino acid supplements, creatine, HMB, fat burners, thermogenics, products supporting metabolism and speeding up the regeneration of joints.
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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.
Creatine (β-methylguanidoacetic acid) is an endogenous substance, synthesized from the acids present in liver and kidney (L-arginine, L-glycine and L-methionine) and consumption of meat. Its action ensures an adenosine triphosphate (ATP) level, which is an energy carrier, increases the hydration of cells and muscle glycogen stores. In the sports supplementation creatine is stored in the muscles, which improves energy management, exercise capacity and quick recovery and muscle growth. It has the ergogenic, anabolic and anti-catabolic potential.
Creatine is one of the high-performance substances used in competitive sports, with a reputation confirmed by scientific research. In the form of mono-preparation supplements such as creatine ester, creatine malate, creatine monohydrate, and the multi-component supplements (both various forms of creatine, as well as other substances, precursors of nitric oxide, the BCAA type amino acids). Supplements containing creatine available for purchase at www.muscle-zone.pl
Dosage: depending on the form of preparation, the type of exercise and weight, normally one of the following models of creatine dosage is used:
- cyclic supplementation: 5 - 10g per day in 1 - 3 portions a day, 2 - 5 g per dose. Cycle time approx. 4 - 12 weeks
- cyclic supplementation with saturated phase: first 5 - 7 days 20 - 30g per day on Day 4 - 6 doses 4 - 6g per serving, then the maintenance phase 2 - 10g per day in divided doses. Cycle time approx. 4 - 8 weeks
- constant supplementation: 0.03 - 0.05 g per kg 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.
Vitamin C (ascorbic acid) it is a vitamin soluble in body fluids, can be taken from foods (fruits and vegetables), or as drug derived synthetically. The largest of its resources can be found in broccoli, Brussels sprout, kale, black currant fruit and hawthorn, citrus fruits, tomatoes, Savoy cabbage, potatoes. In fact, intake of vitamin C of the food products does not limit the absorbed quantity. Vitamin C (ascorbic acid) is a potent antioxidant, it is an antitoxic, increasing the immune system due to the elimination of risk of bacterial contamination. Vitamin C prevents rupture of blood vessels, affects the blood cholesterol level. It substantially increases the absorption of iron. Inhibits the growth of cancer cells. Lowers stress levels.
Vitamin C deficiency causes abnormal development of connective tissue, cracking capillaries, abnormal calcification of bone tissue, impaired absorption of iron, scorbutus. With the lack of vitamin C, all kinds of injuries do not heal up properly. Vitamin C deficiency can be caused by smoking; each cigarette is destroying up to 100 mg of vitamin C.
Dosage: The demand is 60-80 mg daily. It does not limit the ability to consume higher doses. Some side effects may occur only with longer taking of synthetic vitamin C.
Ascorbic acid – vitamin C. Its biologically active form is the L-isomer, which negatively rotates the polarised light, so that it is a dextroisomer (laevorotatory vitamin C does not exist). It is a strong antioxidant; it reduces the amounts of free radicals, which reduces oxidative stress, a factor leading to cell apoptosis, which is why it is indicated to be a cause for premature ageing.
It supports the immune system functions and increases body system immunity. It is an essential element of the collagen synthesis path, which is why it positively affects the condition of connective tissue. Hence, it promotes also wound healing and increases the durability of capillary vessel. It is involved in transformations of tyrosine and carnitine as well as of some nutrients, so that it affects metabolism. It can also have an impact on the nervous system functions, as it reduces mental fatigue.
Higher supply of vitamin C is especially recommended in the periods of more intensive body system burden, after infections and in order to accelerate regeneration. The indications for increased supply of the vitamin are also hard physical work or intensive trainings.