Diet gun

Creatine is an amino acid that is produced 50% endogenously in the body in liver, kidney and pancreatic cells. It is stored in skeletal muscles in the myocardium, brain, and testicles.

Creatine increases phosphocreatine stores in your muscles by up to 40%, allowing your body to withstand higher intensity for a longer period of time, improving performance in repeated high-intensity efforts with short recovery periods.

It also enhances the synthesis of glycogen from glucose, enhances the production of ATP during the breakdown of glucose, helps regenerate ATP from the creation of phosphocreatine (an important aid in high-intensity exercises that usually last up to 7 seconds), and may have an effect on muscle protein synthesis.

Creatine is found in small quantities that cannot meet the increased ergogenic needs of an athlete, mainly in beef, pork, fish (specially herring, salmon and tuna) and chicken.

As a supplement, it exists in many different forms (creatine monohydrate, creatine ethyl ester, Kre-Alkalyn creatine, Creatine hcl) in pills, capsules and powder.

Most research has been done on creatine monohydrate, which is why it is used more by athletes.

Taking creatine supplements mainly benefits athletes who need short bursts of speed or increased muscle strength (7 – 30 sec at maximum intensity), such as sprinters, bodybuilders, weightlifters and people who participate in team sports (football, basketball, valleyball, rugby).

It is associated with immediate weight gain because it creates intense fluid retention (0.6 – 3 kg).

Ideal loading dose is: 0.3 gr/kg/day in 4 – 5 doses of approximately 5 gr/3h for 5-7 days

Ideal training dose (after loading dose) : 0,03-0,1 gr/kg/day (2-9 gr) it takes 21-28 days to have an ergogenic effect

Ideal maintenance dose is: 0,03 gr/kg/day for 4-6 weeks

Excessive long-term use of more than 30gr/day can cause liver and kidney problems.


Practical shooting and creatine

Creatine can help practical shooting athletes, especially in the high-intensity bursts needed to move from one target to another target a little further away.

It is not recommended to use large doses because the muscular effort we need in training or during a multi-stage match is not great.

Even small doses are enough to help with the sudden burst with maximum power that we need.