Carnitine

Carnitine is a nutritional supplement used by sportsmans and used to treat certain diseases. Is a substance that can be found in most cells. This aminoacid is synthesized in the liver and kidneys from lysine and methionine, two essential amino acids. Is found especially in the nutrition of the animal kingdom but also in some plants such as soybeans, but in much lower quantities. L-carnitine has been used successfully as adjuvant therapy in cardiovascular diseases, such as pectoral angina, heart failure and prevention of myocardial infarction. Administration reduces the severity of her symptoms and in some cases may lead to diminishing usual dose of medication that a patient uses .

• It plays a key role in transporting fatty acids to the mitochondrion (item cytoplasmei cell, playing an important role in cellular respiration responses), which arise as a carnitine ensures proper functioning of the metabolism of fat. Without Carnitine  a burning of fat is impossible, and causes a lack Carnitine atrophying muscle cells. Among other beneficial effects, L-carnitine manages to improve liver function and reduce the risk of cardiovascular disease.

It is generally used in endurance sports (athletics, cycling) the role of Carnitine is to burn fat, which they transformed into ‘fuel’. During prolonged muscular effort, L Carnitine has a positive effect by decreasing the amount of glycogen used in this process, and therefore is lower concentration of lactic acid, a metabolic substance whose presence leads to a feeling of fatigue. Dosage is between 2-4 g / day divided in half 3.

• There has been studyes. Two grams of Carnitine a day each day and were not observed any side effects. In isolated cases have been noticed mild gastrointestinal symptoms such as abdominal cramps, nausea or diarrhea. However it is good to be attended by a doctor or a trainer before using the supplement in the long term.

Caffeine

This is a methylxanthina in several plants. Is ranked in the category of food that is a stimulant, viewed more nearly in a class can be part of drugs category. This substance should not be underestimated. Property are numerous and well known athletes. A main action of caffeine is that it stimulates the central nervous system, acting cerebral cortex, resulting in a better concentration. At the same time, caffeine stimulates subrenal’s gland that secrete a greater amount of adrenaline, resulting in the suppression of fatigue and physical psyhice. Caffeine also stimulate indirectly muscle. In general, the caffeine dose is 200-500 mg taken one hour before training. Frequency of use leads to the elimination of caffeine stimulant effect. Therefore, caffeine should be taken once in a while, especially when we are training hard. Taken twice a week this substance is a little jewel, which may, in most cases overcome the stagnation. We all know that state of stagnation over our head and makes us think that we can mistake the style of training, resting during night or other things, when in fact the problem may come from another direction. Pay attention to the quantity of caffeine that you are using. Can cause addiction.
A cup of coffee = 100-120mg caffeine
Acup of tea = 60-80mg caffeine
One glass of cola = 50-70mg caffeine

Creatine

Even if the Creatine was used for the first time in 1992 ,  that is not new, the human body containing about 110-130 g. The body can produce Creatine in liver from three amino acids: arginine, glycine and methionine. It is assumed that 95-98% of Creatine existence in the body is in muscle, the remaining 2-5% are found in different parts of the body, such as in brain, heart and testicles. Once inside the muscles, Creatine monohydrate, Creatine turns in phosphate (Creatine phosphate-PA). HP is playing a decisive role in mobilizing energy, together with the ATP-forming system for the release of energy called ATP – CP. Before Creatine to understand the meaning and function to improve performance in sports, you must understand ATP’s property. ATP (adenozinotrifosfat) is a combination of high energy phosphates, which are present in each muscle cell is the origin of all muscle contractions. When muscle contraction occurs, the ATP is transformed into ADP (adenozinodifosfat). -ATP is composed of three molecules of phosphoric acid, which during muscle contractions, three phosphoric acid molecules are reduced to two molecules of phosphoric acid (ADP). Without ATP, we can not even lift 2 kg. The amount of ATP, the existence in the body, is enough to ensure a maximal anaerobic effort, for example with a genuflexion weight. From this point jump in the ATP – CP. Like the ATP, CP’s is as rich in energy, it is stored in muscles, where the AP is divided into Phosphate and Creatine. Molecule of phosphate released, serves to transform ADP in the ATP and also ensure a quick resynthesis of the ATP’s. So the CP serves to regenerate ATP map and ensures a quick ATP’s resyntesis header. In practice, this means that the division of HP can bring a maximum performance that may take between 6-8 seconds, which corresponds to a sprint in the athletics of 50-75 feet. Then, in game delivery system anaerobic-lactic known as lactic acid, which ensures continuity of transformation of ATP. With the appearance of lactic acid appears and fatigue. Can store large CP in muscle’s cells, thanks to a higher amount of creatine, to increase the time of  transformation to the CP in ATP, more than 6 – 8 seconds, making possible the emergence delay action lactic acid? Results of studies conducted recently, shows clearly that the administration of Creatine monohydrate is the level of the CP muscle cells to grow. Once the new molecule of Creatine reach muscle cells, they join the molecules of phosphates, release of CPK (creatinefosfatkinase) resulting Creatine phosphate will be prepared to intervene in the resyntesis of ATP. Renowned sports doctor and ex Powerlifting champion, Dr. Mauro Di Pasquale writes in his book, ‘The Metabolic Diet’:”The amount of Creatine phosphate (CP) present in muscle, in large part determine the length of time in which a muscle is subjected a maximum effort”. The results confirm the clinical sports. People who take Creatine monohydrate, improves the ability to produce the ATP, which is indispensable substance muscle contractions. Athletes can also increase physical strength and also can withstand more intensive training with weights much higher than usual, and also an intensive training not only stimulate muscle tissue growth. Ex: suppose that you have proposed a training program that includes genuflexion by weight, the load is about something bigger than usual. For a few days’ load ‘your muscles. the CP molecules, using Creatine monohydrate. Of course, your stock ATP and CP is enough to do 3 repetitions of genuflexion, to intervene before the lactic acid, which will still allow you to 4 repetitions. But if there are muscles in an amount of HP, more than usually, this CP may be used to reform the ATP and can help you do more repetitions 1-2. In this way the lactic acid does not enter the game at 4-5 but the repeat of a 5-6 of recurrence. Here’s why, thanks to Creatine monohydrate, the bodybuilders, weigh lifters and powerlifters can improve the physical strength in a short time may be visible by increasing the weight. Recent studies have shown that white muscle fibers of type 2 contractions of fast (Fast Twitch muscle fibers) have a storage capacity of HP’s very high. This type of muscle fiber possesses the best potential in terms of increasing strength and muscle mass. Already in the years ‘60 – 70 the bodybuilders have noticed that a diet rich in meat, enhance muscle growth, increase strength and a surplus of energy. Creatine”Word”comes from Greek, meaning meat. One of the reasons why vegetarians bodybuilders had problems with muscle growth, was a total lack of Creatine nutrition. According to American studies, high intake of Creatine monohydrate, diminished secretion of nitrogen in the muscle cell and allows skeletal muscle to have a positive nitrogen balance. And protein as is’ tied ‘nitrogen, result in a positive protein balance. Like Creatine is transported to muscle cells in an anabolic state, resulting in the birth of a new muscle tissue. How is that possible? Here’s the answer: Creatine transform cell volume intramuscularly. Muscle cells assemblies are not solid but cellular structures filled with liquid and perpetuate change. The amount of this fluid is constantly adjusted. If we take, for example, a highest dose of Creatine, muscle cell will be overload of the CP molecule, in Creatine concentration was very high, will burn between the liquid and solid inside the muscle cell until the quantity of water will be relatively diminished . Prior to compensate for this muscle cell stores an additional water and it regulates the ratio between liquid and solid. The result: muscle cell increased in volume. Researches showed that the total CP could increase by 50% in the muscle cell, thanks supplement called Creatine monohydrate. This is a very important process, for storage of liquid corresponding to a compensation amount of HP very high, resulting in a spectacular increase of cell volume. Only muscle fibers of type 2 of the fastest contractions, capable of storing CP, and therefore they are to benefit most from increasing muscle volume. In early’80 Creatine was introduced on the market, but had no success, because nobody knew dosage (study of dozing and how management) and a concrete action Creatine. Appearances for fear of side effects were determined incorrect doses, and in addition was chosen Creatine phosphate, which was a big mistake. Contrary Creatine monohydrate, Creatine phosphate is destroyed in the stomach, and therefore without effect. Therefore, if you buy a product based on Creatine, verify that the product contains only Creatine monohydrate. I think we talked enough about the benefits of Creatine, now let’s get to dosing. To overload the stock of CP, the muscle cell, must start with a high dose of Creatine monohydrate in the first days (5 -10 days), then continue with a lower dose (1 – 3 months) to maintain the level of HP overload. In the first 5 – 10 days, a dose of 20-30 g divided 4-6 in round 5 g, then we will continue with a dose of about 15 – 20 g / day divided in 3 -4 half. Researchers have observed that even a high dose of 30 g for 8 weeks did not present any danger to the body. Side effects are rare and consist of muscle cramps and gastrointestinal problems – intestinal. Do not forget to drink lot of water, and when you take Creatine sure she is well dissolved in water, without knots.