CREATINE MONOHYDRATE

Creatine Supplement

Creatine is manufactured in the body and is present in food like meat and fish.One pound of raw steak has about 2 grams of creatine. However, cooking will convert the creatine into creatinine, which is quickly excreted from the kidneys. In the body, creatine is made from the amino acids glycine, arginine and methionine. For non-athletes normal daily dietary creatine requirements are around 2 grams.

Creatine combines with phosphate in the body and is an important energy source during high-intensity sports like weightlifting and sprinting. The bigger the amounts of creatine in the muscles, the more the muscle can lift for a short duration of time. Athletes taking part in weight lifting, powerlifting, sprinting, throwing, rowing etc. would benefit from creatine supplementation. However it offers no benefits for endurance athletes.

Creatine monohydrate has been proven to significantly increase lean body mass although much of the increase is due to water retention. Supplementation of creatine has sparing effect on three important anabolic amino acids glycine, arginine and methionine which work better for muscle growth and repair. It is shown through research that creatine mo

nohydrate appears to work best when taken in combination with inosine and other cofactors. Also, combining it with a simple carbohydrate drink will increase creatine transport into the muscle.

DOSAGE

Safe usage in  moderate amount over 8 weeks time has reported no severe side effects. Short-term loading period is about a week with amount ranging between 10 grams to 24 grams per day. Maintenance amount should be 5 grams to 8 grams per day for 7 to 8 weeks during in season training.


 

INOSINE

Inosine Supplement

Inosine is a naturally occurring substance found in all human tissue, particularly in skeletal muscle and heart muscle. It is involved in the regeneration of ATP ( adenosine triphosphate), the body high energy compound that directly energises muscle contractions. Inosine promotes ATP synthesis and replenishment.
Benefits of inosine have been seen in both strength and endurance athletes.

Benefits of inosine supplementation include enhanced muscle growth, increased strength, improved immunal response and resistance to infection and act as a vasodilator to increase blood flow. Inosine works best when taken in combination with creatine monohydrate and cofactors.

DOSAGE

Inosine should be taken 45 to 60 minutes before training. Regular daily use ranges from 400 to 800 mg per day. Recommended supplemental form is Inosine hypoxanthine riboside. Do not use other forms, like inosinic acid.

CAUTION

Because inosine contains nitrogen and can add to the production of uric acid, individuals with kidney problems and gout should not use inosine.


About the Author:

Muhammad Najib is an internationally certified Personal Trainer who also specializes in Sports Nutrition, Sports Conditioning, Corrective Exercise and Performance Enhancement. 
He worked with various reputable gym chains across the UK and is registered with the UK Register of Exercise Professionals as Advanced Fitness Instructor and Level 3 Personal Trainer.
In Pakistan he operates a gym chain by the name of Fitman Fitness Club.

Website: www.fitmanfitnessclub.com
Email: fitmanfitness93@gmail.com