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In the previous article we explained the mechanisms of action and support of keratin supplements resulting from their properties, as well as types and fractions of chemical connections. Now we will discuss ingredients that increase and thus synergize the effect of creatine in relation to our muscles - sometimes these are additives that are already in keratin complexes, and sometimes additional supplementation worth considering.
Creatine has two fundamental properties that will allow us to achieve the desired effect - it is a great anabolic supplement, as well as anti-catabolic (it stimulates muscle fibers to grow and thus limits their excessive breakdown). However, it is not a building material in itself - it affects it, but does not build it. It is therefore known that in this case, it cannot be done without supplementary bases such as protein supplements or a complex of simple and branched-chain amino acids ( BCAA ). As we know, proteins are a building material and also a cover for muscles - then they are broken down into smaller particles, i.e. amino acids (both amino acids and proteins are building materials).
It used to be believed that creatine is insulin-dependent and to improve the transport of this substance to the muscles, it should be used with ingredients that rapidly increase the insulin response, such as dextrose. There may be a grain of truth in this, because insulin is also an anabolic hormone, but research has shown that creatine is primarily sodium-dependent. An extremely important issue is the optimal supply of minerals that co-create the right environment for more effective anabolic processes. Chromium and zinc as additional supplementation is a good solution due to their ability to facilitate the storage of creatine in cells - their deficiency, which happens, can ruin the creatine cycle. Vanadium is also an extremely useful element - it can be found in the form of sulfate, which usually occurs in vitamin-mineral complexes. It affects the optimal functioning of insulin receptors - indirectly it can improve creatine transport.
Dietary aspects are a fundamental factor.
First of all, the amount of fat is important. On average, you should consume (with a standard bodybuilding diet of "ordinary" training people) 0.5-1g of fat per 1kg of body weight. Of course, this depends largely on the individual predispositions of a given person, but I have given a typical requirement. Excessive amounts of fat, especially around the time of taking a dose of creatine, can to some extent reduce its effect and/or slow down its transport. So-called antioxidant vitamins are equally important - it is good to stock up on a basic complex of vitamins and minerals, e.g. Activlab TOP 10 or a special preparation combining various antioxidant ingredients. They protect the body's systems, including our muscles, against attacks by particularly aggressive free radicals, which have a destructive effect on cells (including muscle cells).
Taurine is one of the amino acids used to improve creatine transport - it is logical that it is also found in amino acid complexes, but it is good to buy it in a single form and take it together with a dose of creatine to improve the transport of keratin molecules to muscle cells. Other substances useful during the cycle are, for example:
- ALA (alpha lipoic acid) ,
- Glutamine (preferably with a touch of NAG, or N-Acetyl L-Glutamine),
- Cinnamon extract,
- HCA (hydroxycitric acid).
The last item ( HCA ) deserves a short mention, as it mediates the increase of glycogen storage in muscles - thus, glycogen, thanks to its ability to bind water to some extent, together with creatine, enhances the effects of increasing muscle volume. It also affects intracellular tension. During the creatine cycle, it would also be a good idea to increase fluid intake - not only because of the fact of taking a supplement, but also because training during the cycle is much more intense, and therefore injury-prone. Water is essential for joint mobility and optimal production of synovial fluid.
Glutamine itself has anabolic and anti-catabolic properties, but it greatly affects the level of muscle regeneration, which is especially useful during the keratin cycle, where training sessions are much more intense - the burden on the body is also increased at this time, so biological regeneration at the cellular level is an extremely important aspect.
According to research, taking too much caffeine has a negative effect on both absorption and muscle growth that the creatine supplement is supposed to induce. Coffee should not be consumed around the time of taking the keratin preparation, however, there is no exact time interval specified in which caffeine would not negatively affect the supplement's effect. Studies conducted on a group of people showed that caffeine inhibits the ergogenic effect of creatine, especially in relation to increasing the dynamic moment of force - in the case of creatine alone, this moment was intensified by 10-23% , while with caffeine consumption it remained unchanged. First of all, it is about the principle of "too much is unhealthy" - an average coffee will not harm the growth during the cycle, but it can slightly reduce it. An appropriate interval should be maintained. Exceeding the 400 mg dose of caffeine around the time of taking creatine would have a significant negative effect. It is known that it is better to act more conservatively in this case than to go too crazy.
Janusz Ziolkowski - www.bb-mag.pl
