Creatine is a non-protein nitrogenous organic compound that is synthesized in the liver, pancreas and kidneys from three amino acids (arginine, glycine and methionine) and is present in all muscle tissue, where it can combine with a phosphate group to form Phospho-creatine or degraded into creatinine that is excreted in the urine.
The ATP (adenosine triphosphate)/Phosphocreatine system is used by the body to provide the chemical energy that facilitates muscle contraction, which is necessary for an athlete's maximum performance during high-intensity, short-duration exercises.
The ATP reserves in muscle cells are very weak, ensuring only a few seconds of maximum work capacity.
These limited reserves justify supplementing the diet with creatine, since it has been scientifically proven that this increases the creatine content of the muscle, and this higher concentration of phosphocreatine (up to 10 times more than ATP) allows the athlete to maintain and restore their energy levels quickly.
This type of anaerobic exercise also produces lactic acid, which causes muscle acidification and can interfere with energy supply, leading to a feeling of fatigue. The presence of phosphocreatine increases the buffering capacity, reducing muscle fatigue, increasing performance, and speeding recovery.
In the long term, it appears proven that creatine intake facilitates the increase in muscle mass produced by training, either by stimulating muscle protein synthesis or by allowing for higher-quality workouts. All of these functions are beneficial for sports competition.
INSTRUCTIONS FOR USE:
Loading cycle (suitable for athletes preparing for a specific competition): 20 to 25 g/day divided into 4-5 doses of 5 g each for 4-5 days, preferably with fruit juice. Creatine supplementation should be started 3-6 days before the competition.
Maintenance cycle (suitable for athletes who want to maintain stable muscle creatine concentration and improve performance throughout the season): First, perform a loading cycle, and once completed, take 2-3 g daily at the end of training for 8-10 weeks. The cycle can be repeated if desired after a rest period.
