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Kreatín Monohydrat Benefits, Side Effects And Dosage

What is Kreatín Monohydrat?

Kreatín, derived from the Greek word “kreas,” meaning “meat,” is a vital molecule synthesized in the body from the amino acids arginine, glycine, and methionine. Its production primarily occurs in the liver, with lesser amounts synthesized in the kidneys and pancreas. Kreatín serves as a reservoir for high-energy phosphate groups in the form of phosphocreatine. These phosphate groups are crucial for regenerating adenosine diphosphate (ADP) into adenosine triphosphate (ATP), the primary energy carrier in the body. The role of Kreatín in energy production becomes particularly significant during heightened energy demands, such as intense physical or mental activities. Animal-based foods contain Kreatín, with meat and fish being the richest sources. It is commonly utilized by athletes in the form of powder or capsules to enhance performance and support energy metabolism.

Kreatín monohydrát which is a dietary supplement often used by athletes and individuals engaged in physical training. Creatine monohydrate is one of the most popular and most studied forms of creatine. It is used to promote gains in muscle mass, strength and performance during exercise.

Manufacturers also make Kreatín supplements. Some people take Kreatín supplements because they work out a lot or don’t get enough Kreatín in their diet. Kreatín supplements exist as:

  • Powders
  • Tablets
  • Capsules
  • Liquids
  • Energy bars

 

Kreatín Monohydrat Benefits, Side Effects And Dosage

 

Kreatín Monohydrát Is The Best Form Of Kreatín?

Kreatín monohydrát (aside from Kreatín monohydrate) and is a well-studied dietary supplement. much research suggests that creatine monohydrate is effective in increasing muscle mass, strength and exercise performance. However, there are other forms of creatine such as creatine ethyl ester, creatine hydrochloride, etc. that claim to have advantages such as better absorption or less side effects. It has the best safety record, most scientific support and is at least as effective as any other form on the market.

 

What Are The Main Dietary Sources Of Kreatín Monohydrat?

Kreatín monohydrát occurs naturally in food mainly in red meat and fish. Some of the richest sources of creatine include:

  • Beef: Beef 2.5 g/kg, such as beef steak, beef liver, and barbecued beef, is a rich source of creatine.
  • Pork: Pork 1.5 g/kg, such as pork chops, pork hams, and pork loins, also contain significant amounts of creatine.
  • Chicken: Chicken breasts 3.4 g/kg, thighs, and other parts of the chicken are also sources of creatine, although they contain smaller amounts compared to red meat.
  • Fish: Some types of fish, especially tuna, salmon, herring and mackerel, are rich sources of creatine.

According to the NHANES III survey, the average daily consumption of kreatín monohydrát from food sources among Americans aged 19-39 years is around 1.1 g for men and 0.6 g for women.

 

Does Kreatín Monohydrát Improve Bone Health?

Kreatín Monohydrát is most commonly associated with promoting muscle growth, strength and performance, but its effects on bone health are not as well researched. While there is some evidence to suggest that creatine may have an indirect effect on bone health through its effects on muscle mass and strength, direct studies looking at creatine’s effect on bone are limited.

For example, the increase in muscle mass and strength that can be associated with creatine use can have a positive impact on bone health by promoting overall physical activity and reducing the risk of osteoporosis. However, clinical studies focusing directly on the effect of creatine on bone density or the risk of osteoporosis are lacking, making it difficult to determine the exact effect of creatine on bone health.

If you’re interested in improving your bone health, it’s important to focus on eating a balanced diet rich in calcium, vitamin D and other nutrients important for bone health, and getting regular physical activity that includes muscle-strengthening and bone-supporting exercises. You can also discuss prediabetes with a nutritionist or doctor if you are concerned.

 

5 Health Benefits of Kreatín Monohydrát

Kreatín monohydrát has several potential benefits, especially for those involved in physical training and sports activities. The main benefits of creatine monohydrate include:

1. Increases performance and strength: Kreatín monohydrát can increase the levels of phosphocreatine in muscle cells, which can help provide a quick and short-term source of energy during intense training activities such as lifting heavy weights or short-term explosive exercise.

2. Promotes Muscle Gain: Some research studies suggest that creatine monohydrate may promote muscle gain, especially in individuals who participate in strength training. Increased strength and power can lead to higher training volume and a greater stimulus for muscle growth.

3. Reduces recovery time: Kreatín monohydrate help reduce the time needed for muscle recovery after training by promoting faster recovery of energy stores in muscle cells.

4. Improves sports performance: Taking kreatín monohydrate can improve overall sports performance, especially in disciplines that require high intensity and short-term explosiveness, such as sprints, jumps or interval training.

5. May have neuroprotective effects: Some research suggests that creatine monohydrate may have neuroprotective effects and contribute to the protection of brain cells from neurodegenerative diseases such as Alzheimer’s or Parkinson’s disease. However, these effects require further research.

 

Does Kreatín Monohydrat Have Side Effects?

  • Side effects of Kreatín include:
  • Weight gain.
  • Muscle cramps.
  • Muscle strains and pulls.
  • Stomach upset.
  • Diarrhea.
  • Dizziness.
  • High blood pressure.
  • Liver dysfunction.

 

How to Kreatín Monohydrát Dosage By Weight?

The dosage of kreatín monohydrát may vary depending on individual needs, body weight, purpose of use and tolerance. However, here are general guidelines for dosage:

Charging phase
During the first 5-7 days, it is recommended to carry out a loading phase during which a higher dose of creatine is consumed, usually 20-25 grams per day divided into 4-5 doses. This loading phase helps to quickly increase the content of creatine in the muscle tissues.

For example, for a person weighing 70 kg, this would mean about 21 grams of creatine per day (70 kg x 0.3 g/kg = 21 g).

 

Maintenance Phase
After the loading phase, it is recommended to switch to a maintenance phase where a lower daily dose of creatine is taken.

A maintenance dose of 3-5 grams of creatine per day is commonly recommended.

 

What Are The Main Creatine Formulations And Variants?

There are several formulations and variants of creatine that differ in chemical structure, solubility and potency. The most common include:

1. Creatine Monohydrate: This is the most common and most studied form of creatine. It is affordable and effective, but some people may have digestive problems.

2. Creatine Ethyl Ester: This form of creatine is developed to improve the absorption of creatine in the body. However, scientific studies have not shown it to be more effective than creatine monohydrate.

3. Creatine Hydrochloride: This is another form of creatine that aims to improve solubility and absorption in the body. Some claim it has fewer side effects than creatine monohydrate, but scientific evidence is still limited.

4. Creatine Citrate: This form of creatine is combined with citric acid, which can improve solubility. It is a suitable alternative for those who have problems digesting creatine monohydrate.

5. Creatine Malate: Similar to creatine citrate, creatine malate is linked to malonic acid, which can help with solubility and absorption.

6. Creatine Nitrate: This form of creatine is associated with nitrate, which can affect solubility and stability. However, scientific evidence of its effectiveness is limited.

This fundamental form of Kreatín is available in two variations: Kreatín anhydrous and micronized Kreatín monohydrát.

 

What Kind Of Kreatín Products Could Maxmedchem Supply?

Maxmedchem is a suppliers of synthesis active ingredients with more than 20 years of professional experience. We have branches in the EU and the US For many years, it has been specialized in the R & D and production of with a bioavailability reaching approximately kreatín monohydrát 99% powder, Secure your stock of 5 Ton now and elevate your formulations to new heights! Get in touch CONTACT US.

 

 

 

References:

[1].Fazio C, Elder CL, Harris MMEfficacy of Alternative Forms of Kreatín Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review.J Strength Cond Res.(2022-Sep-01)

[2].O DahlEstimating protein quality of meat products from the content of typical amino-acids and Kreatín J Sci Food Agric.(1965 Oct)

[3].R C Harris, J A Lowe, K Warnes, C E OrmeThe concentration of Kreatín in meat, offal and commercial dog food Res Vet Sci.(Jan-Feb 1997)

[4].Harris RC, Söderlund K, Hultman EElevation of creatine in resting and exercised muscle of normal subjects by Kreatín supplementation.Clin Sci (Lond).(1992-Sep)

[5].Dietary Reference Intakes.

[6].Scott C Forbes, Philip D Chilibeck, Darren G CandowCreatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-AnalysisFront Nutr.(2018 Apr 24)

[7].Chilibeck PD, Candow DG, Gordon JJ, Duff WRD, Mason R, Shaw K, Taylor-Gjevre R, Nair B, Zello GAA 2-Year Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health.Med Sci Sports Exerc.(2023-May-05)

[8].Brosnan JT, da Silva RP, Brosnan METhe metabolic burden of creatine synthesisAmino Acids.(2011 May)

[9].Kan HE, van der Graaf M, Klomp DW, Vlak MH, Padberg GW, Heerschap AIntake of 13C-4 creatine enables simultaneous assessment of creatine and phosphocreatine pools in human skeletal muscle by 13C MR spectroscopy Magn Reson Med.(2006 Nov)

[10].M Wyss, R Kaddurah-DaoukCreatine and creatinine metabolismPhysiol Rev.(2000 Jul)

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