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HMB and creatine for beginners
Table of Contents
1. Creatine, what is it?
Creatine is a compound that supplies energy to the muscles. It is produced by the body. It's also found in some foods - mainly fresh meat. Creatinine is produced in the liver, kidneys, and pancreas, and then transported to the muscle through the bloodstream. When it reaches the muscle, it is converted into phosphoric creatinine. This high-efficiency metabolite is used to regenerate the energy source in the muscle called ATP (adenosine triphosphate).2. It's a performance
Although creatine is naturally produced in the human body from amino acids, half of its resources come from food. We can find it primarily in fresh meat. Meat, pork, salmon, and tuna contain it extraordinarily much. It's also found in garlic and cranberry. Creatine is very sensitive to heat, so much of it is destroyed during cooking. If we want to improve our performance in the gym, it's worth investing in creatine supplements that increase our "efficiency" by 10 to 15 percent.3. Effects
So what are the specific benefits of creatine? Here are some of them: creatine supplementation increases energy, which allows you to train harder and longer by supplementing ATP levels; increased muscle mass also strengthens muscle cells, which gives you strength and more lean muscle mass. Recent studies have shown that creatine supplements stimulate the synthesis of specific proteins in the muscle.4. Doseing
For creatine dosage, it is best to use the following formula: 0.07 g x body weight (kg) = daily creatine dose in grams.5. HMB what is this?
HMB is a metabolite of the amino acid leucine, and our body can also make it out of protein itself.6. Effects
There are, of course, many HMB supplements on the market, helping to slow down the process of proteolysis, which is the natural process of breaking down muscle tissue. This reaction occurs after intense physical activity (strength training).7. Creatine and HMB
Supplements containing HMB are usually taken with whey protein, glutamine, creatine and carbohydrates. You can also buy blends that contain HMB and other ingredients. Combining these products produces even better results, e.g. Creatine prolongs training time by strengthening muscles, whereas HMB minimizes breakdown and reduces recovery time. As with other weight-enhancing supplements, taking HMB also depends on body weight.
