Creatin wird aus drei Aminosäuren gebildet und ist ein körpereigener Stoff. Er sorgt für einen besseren Muskelaufbau und eine starke Energiegewinnung. Bei der Supplementation von Creatin in Form von Nahrungsergänzungsmitteln können unterschiedliche Nebenwirkungen entstehen:
Many people wonder how to take creatine properly. You can buy creatine in the form of capsules and tablets. Alternatively, you can buy creatine as a powder. This can be stirred into a liquid. It is recommended to take creatine with short-chain carbohydrates. Creatine then reaches the muscle fibres more quickly. The insulin that is released is also supposed to help with the absorption.
Creatine can be absorbed by the human body. The best way to do this is naturally through a healthy and balanced diet. Creatine is found in higher quantities, especially in meat and fish. Dairy products also contain a significant amount of creatine, while fruit and vegetables contain small amounts of creatine.
Beta Alanine is an important amino acid. It is the main component of carnosine. Carnosine consists of the two amino acids alanine and histadine. The availability of carnosine in the muscles of the human organism can only function if there is a sufficient supply of beta alanine. Beta Alanine is a very popular supplement in sports nutrition. In order to maintain maximum strength, beta alanine is often taken in combination with creatine.
Creatine is an endogenous substance which, together with phosphate, contributes to the energy supply of the muscles. It is needed to control muscle contractions as well as for nerve and brain function. In this blog you will learn how creatine can increase your performance during explosive strength training and what positive effects creatine has for sports and performance.