Many bodybuilders are unaware of how supplemental creatine is made or even where it is derived from – natural sources or synthetic sources. Because it stays in the body for about an hour and a half, runners should take Creatine immediately before a workout for optimum results. Early research suggests that taking creating by mouth daily in combination with strengthening exercises improves physical functioning in postmenopausal women with knee osteoarthritis. A study published in 1992, demonstrated approximately a 20% increase in total creatine stores in subjects fed 20 g of creatine per day for several days (1). Additionally, 12 non-vegetarians took creatine with the other 12 taking the placebo.
Buffered Creatine (kre alkalyn-Alkylyn as brand name) is touted to enhance the effects of creatine monohydrate due to a higher pH level, which enables better translocation across the cytoplasmic membrane and more accumulation in muscle tissues. Their findings, published in the prestigious Neuroscience, showed creatine to be an extremely important neuroprotectant (an agent that increases the survival of nerve cells to environmental insults). Bodybuilder können durch Creatin die Erfolge vom Training optimal unterstützen.
Obwohl letztere Gruppe eine niedrigere Menge Creatin aufnahm, erzeugten beide Schemata einen 20 %igen Anstieg des Muskelcreatins. In their sample of 18 male athletes (who used 20 grams of creatine monohydrate per day for five days, mixed with 60 grams of maltodextrine), the researchers found levels of these markers were reduced after the race, compared to 16 control subjects who took only the maltodextrine.
Wer sich brennend dafür interessiert, der kann ja mal einige Studien wälzen – allerdings ist Creatin sehr gut untersucht und die Wirkung wurde durch zahlreiche Studien belegt. При проведените изследвания върху атлети ,които използват Creapure creatine monohydrate,не са наблюдавани повишаване на броя странични ефекти, свързани с дехидратация, крампи-схващания, мускулно-скелетни проблеми, или стомашно-чревни неразположения.
It is recommended that people with kidney problems, taking medications in which may be kidney problems such even though NSAIDs, those under 18 and also to pregnant or breastfeeding women must avoid using creatine. The fact that this healthy benefit is negated is a knock against buffered creatine. This formulation also popped up soon after monohydrate first hit the supplement market.