Why creatine is your best friend Through the years there have been quite a few dietary supplements that promise natural muscle growth and performance enhancing effects. Of these, no preparations attracted such attention as creatine. Creatine is a naturally occurring substance that forms the body from the amino acids arginine, glycine and methionine, which are mainly found in the muscles. Creatine is also found in foods such as meat and fish. But to be able to get enough creatine to have positive effects the substance, you have to eat kilos of these foods. To get in you about 5 grams of creatine, which is a normal dose, you must eat at least 1.1 kg of meat. And it is hardly practicable. Even the body 's own production of creatine is insufficient to give you muscle growth and performance enhancing effects. The food gives you …show more content…
This is done by the spent ATP et converted to the less energy rich molecule ADP. Creatine, both endogenous and that you take through supplements, is absorbed by the muscles and is converted into creatine phosphate, which is the form of creatine that upload ATP. Thus one can say that creatine phosphate is an energy buffer which maintains the level of ATP in some very intense muscle contractions. Creatine supplementation increases the content of creatine and creatine phosphate in the muscles, in the same way as charging carbohydrate increases muscle glycogen content. Kreatinladdning, that intake of 15-30 grams of creatine per day for 5-7 days, increases the total content of creatine in muscles by 15-30% and the amount of creatine phosphate by 10-40%. If you then ends with creatine returns the levels of creatine and creatine phosphate after 4-5 weeks to the original level. However, you can maintain the increased level of at least one month after the charging period, with a maintenance dose of 2-5 grams per