Sports nutrition

Creatine with a transport system

July 10, 2021 Willie Pep 0Comment

Creatine with a transport system is a type of sports nutrition that combines creatine and substances that improve the absorption of creatine and accelerate its transport to the muscles. In addition to the transport function, transport systems can have individual effects (anabolic effect, improved muscle nutrition, etc.). Most creatines with a transport system (sports supplements) are included in the group of pre-workout complexes.

Most often, it makes sense to use creatine supplements with a transport system only on training days.

Creatine supplements with a transport system have practically no disadvantages, except for a higher cost, and most importantly, they are reliably effective. At the moment, there is no more optimal choice of creatine supplements in the sports nutrition market than creatine with a transport system.

Types of transport systems

There are a large number of additives of this kind, which vary not only in quality, but also in composition. And often you can find such additives that simply frighten the illiteracy of the scientists who worked on their creation. All this is done in order to somehow stand out from the general row, and attract the attention of the buyer. But such “innovations” are very far behind in efficiency, compared with well-balanced creatine supplements with a transport system. When choosing the best supplement, first of all, pay attention to the form of creatine. It is better that it is creatine monohydrate.

Creatine and carbohydrates

Independent studies conducted at Creighton University have documented the positive effect of the combination of “creatine and carbohydrates” on the results of training. These studies have shown that this combination gives an improvement in training results on average by 20-30% more than pure creatine.

Another interesting study conducted by Dr. Green and colleagues showed that people taking a combination of “creatine and carbohydrates” not only improves the absorption of creatine by muscle cells by 50%, as Dr. Greenhaff previously showed, but also improves the formation of muscle glycogen. This study also showed that the results increase even in those athletes whose body does not respond to pure creatine.

  • Type of research: commercial and independent
  • Degree of trust: high

Creatine and protein (amino acids)

Scientists have suggested that the stimulating effects of carbohydrates are associated with insulin, the level of which increases not only under the influence of carbohydrates, but also amino acids. Recent studies have confirmed that insulin is able to increase the accumulation of creatine in skeletal muscles, but only in concentrations close to or exceeding 100ml/l. Insulin-like factor 1 (IGF-1) has a similar effect.

The aim of the experiment of Dr. Sting (G. R. Steenge) and colleagues was to find out whether protein intake will increase creatine retention to the level characteristic of simple carbohydrates. The results of the study showed that the consumption of creatine together with 50 grams of protein and 50 grams of carbohydrates also effectively stimulates the release of insulin and creatine retention, as well as the intake of creatine together with 100 grams of carbohydrates. That is, creatine can be mixed with a gainer. In this case, there will be not only a summation of their

actions, but also mutual potentiation. In addition, it is quite convenient.

Amino acids can serve as a good alternative to proteins. Their advantage is that they are less caloric in comparison with proteins, and this is important for people who lose weight, at the same time they are absorbed much faster, since they do not require enzymatic catalysis, which leads to a powerful release of insulin, and this in turn facilitates the transport of creatine.

  • Type of research: commercial and independent
  • Degree of trust: high

Creatine and Taurine

For bodybuilding, the most important properties of the whole variety of positive effects of taurine is its activating effect, which makes training more intense, and consequently, improves athletic performance, faster recovery after training, as well as the ability to increase insulin secretion.

In addition, taurine has a direct anti-catabolic effect, so it is included in many creatine supplements to increase cell volume and muscle growth.

  • Type of research: commercial
  • Confidence level: low