Long ago it is known: to achieve significant results in strength sports, not to do without sports food. But instead of using various additives by the principle the more the better, it is necessary to understand the mechanism of effect of any given substance, to understand what systems and bodies it influences and what effect should be expected.
From this article you learn about features of popular additives — creatine and a protein.
What creatine differs from a protein in
Creatine represents the amino acid taking active part in power exchange of cells of muscles and neurons. It can be found in an organism of any vertebrata.
Whether you know? Recently various mixes became very popular with athletes. Reacting to demand, some companies (You Bar, Vitaganic) began to offer production of sports food by the individual order from various components.
Simplifying, one may say, that this substance takes part in transmission of energy from cages where it is much (reserves of the organic phosphates having high energy potential), to those cages most of which of all need at present energy (for example, because of shock reduction of muscles under the influence of a press of big weight) and where the deficiency of these phosphates is felt.
The protein represents sports food to which main components protein — the high-molecular connection of organic origin which is material for formation of muscles is.
Protein and amino acids are necessary not only for accumulation of muscle bulk, but also for regeneration of fabrics after big physical activities.
Important! Observations showed that the peak of growth of muscles is necessary on 22-28 and 50–56 days after the beginning of a course of intake of creatine.
It is possible to allocate several reasons for which protein (protein) is necessary for power trainings:
- increases force;
- helps to gain muscle bulk quickly;
- it is good when drying and also at the trainings directed to formation of a relief;
- interferes with emergence of excess fat;
- is a source of necessary amino acids.
As these types of sports food differ quite strongly, there is a question whether it is possible to stir these substances.
What gives simultaneous reception
Complex reception of a protein and creatine gives a certain positive effect. It is possible to tell that at joint use the effect of synergy takes place — the bigger total effect, than advantage of each separate component has the general effect of two substances.
From advantages of joint reception it is necessary to allocate the following:
- it is very simple to prepare mix — it is necessary to mix 1 h an amino acid powder spoon with ready protein drink;
- thanks to availability of creatine in a mix, you will not forget about its reception after classes in the hall, and you do not need to take constantly it, it already is in your cocktail;
- joint use of two substances well influences their assimilation: creatine is much better acquired by an organism in the presence of a protein.
Whether you know? The human body at one time of food is capable to acquire no more than 30 g of protein. A set of muscle bulk requires proteinaceous food in number of not less than 2 g on 1 kg of body weight, that is the athlete weighing 75 kg a day needs to use 150 g of pure protein (about 750 g of haricot or veal, white chicken meat, sea fish). But that this portion was normally acquired, it is necessary to divide its minimum on 5 times.
How to drink a protein together with creatine
There are several techniques of joint reception of sports food. Let's tell about two, the most popular and enough well proved.
Technique 1
For an hour prior to a training mix cocktail from the following components:
- creatine — 5 g;
- protein — 30 g;
- sugar — 25–30 g;
- milk — 1 glass.
Important! In cocktails sugar is used to stimulate active development with an organism of the insulin necessary for good digestion of creatine. Also the use of fast carbohydrates interferes with destructive processes in muscle tissue. And with milk the additional portion of protein gets to drink. The glass of milk (250 ml) contains nearly 8 grams of protein.
At once after the training it is necessary to drink such drink:
- creatine — 5 g;
- protein — 35–40 g;
- sugar — 25–30 g;
- milk — 1 glass.
Technique 2
All course of reception is divided into two stages:
- The first week — loading. Creatine is accepted by 4 times a day at regular intervals, on 5 g at one time.
- The second week — support. Maintains concentration of amino acid in an organism at the certain level. For this purpose it is enough to accept 6–10 g of powder a day.
Learn for what accept glutamine, amino acids, a guarana.
Accept means in 1 hour before loadings, and right after them. During week-end divide a portion into several equal parts, drunk within a day. The dosage of a protein is selected, proceeding from the mass of the athlete; lump of powder is broken into the number of intake of creatine, and mix two substances.
Proceeding from the above-mentioned, it is possible to draw a conclusion that it is more expedient to accept a protein together with creatine. However these two substances should be mixed in the correct proportions, proceeding from the anthropometrical data and to regularly take ready cocktail in due time.
Whether it is possible to mix creatine and a protein: video