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High-bar weightlifting
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Natural supplements contain a good amount of natural, often organic ingredients with little to no side effects, especially when compared to illegal steroidswhich, aside from a high cost, are sometimes even addictive. The most effective supplement for muscle soreness in the body is creatine. This compound is an amino acid, so it readily crosses the blood-brain barrier and stimulates the body's muscle cells with energy, releasing glycogen stores, enhancing the effectiveness of recovery, and increasing the production of growth factors. How Does Creatine Work? Creatine can be consumed alone or in combination with an amino acid, carbohydrate, or alcohol. When ingested alone or with food, creatine can improve mood, alertness, and energy levels (1). When combined with carbohydrate or alcohol, creatine helps increase muscle creatine content, and can increase energy and muscular endurance (2). The combination produces very high and sustained results with no noticeable side effects, although some of the components have negative interactions (3). In the workplace, creatine boosts efficiency by increasing the amount of creatine a muscle can store for recovery. The most effective dosage of creatine is 1.2 grams of creatine per kilogram of body weight (4). A well-formulated creatine supplement should contain 75–100% of its recommended daily allowance (RDA) as well as adequate amounts of other vitamins and minerals, including potassium and niacin (5,6). Benefits of Creatine Supplements The benefits of consuming creatine are great. This amino acid is used in protein synthesis and energy stores, and its bioavailability increases with training. Creatine is most efficiently used as creatine by most of the body's proteins, and it enhances both strength and endurance (10,11,12,13,14). When the body cannot produce protein alone, it will use glycogen, stored carbohydrates, or other sources to support growth and recovery during exercise (10,10,11). However, other compounds derived from meat, dairy, or seafood, and other dietary sources can substitute some of this cellular storage, and may also increase muscle mass (15,16,17,18). How Does Creatine Work? The body converts the creatine in its muscle cell into creatine monohydrate. With the release of stored energy, the body is free to generate energy during exercise. Creatine monohydrate then combines with amino acids to produce a form of phosphocreatine, a type of energy source found in muscle cells. Phosphocreatine is one of the body's primary forms of energy. While this form is used after exercise, it can also be Similar articles:
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