Creatine as a one of the most popular supplements in the world, is used in many sports and enjoys great trust. A lot of research and opinion was founded on this supplement, however, why it is so important in all kinds of training?
According to the above experiment – about creatine for diabetics I have already written on (link to article), so briefly just remember. Healthy and creatine diabetes people have the same level of fosfokreartyny in the muscles, but in diabetics this wysokoenrgetyczny compound is much faster consumed. This is one of the causes of the rapid attainment of full muscle fatigue in the diabetics. Thus, supplementing with creatine to increase muscle volume in muscles can benefit from training.
Creatine improves aerobic results and recovery.
Creatine has the ability to improve strength, endurance, body weight and increasing the volume of training. While creatine is associated mainly with sport, it is also used by endurance athletes. Why?
Add creatine diabetes in the process of loading may increase glycogen. Researchers at the Lousiana University found that creatine be taken for 5 days before a typical load process carbohydrates increases the glycogen level of 53%.
It was also noted that taking creatine diminishes the amount of inflammation and cell damage.
Creatine increases the bone mineral density.
Bone health is so important that we have them practically throughout their lives, and they have a key role in our movement. Osteoporosis is becoming more and more severe disease that falls more and more people.
We know that strength training increases bone density and we also know what the process, but the new research indicates that creatine also can increase bone mineral density.
The combination therefore strength training with creatine supplementation can significantly affect strengthen the skeletal system.
Creatine improves glucose metabolism.
Metabolism of glucose is related to type II diabetes. Get sick on it a lot of people. We know that exercise and proper diet is governed by insulinoodporność and help control the level of sugar in the blood.
A study published in “Medicine and Science in Sports and Exercise” indicate that creatine improves blood glucose levels in people with type II diabetes mellitus. It was also noted that creatine increases the synthesis of glycogen and glucose tolerance.
Creatine has also increasing levels of GLUT-$-transporting protein glucose into muscle cells. A higher concentration of this protein also improves insulin action and glucose disposal, as well as increasing glycogen stores.
Creatine increases the efficiency of the brain.
Creatine phosphate as a source of energy can not only increase the amount of it in the muscles, but also in the brain. In studies of mental in during and after exercise, it is noted that those taking creatine better mathematical tasks.
Creatine reduces oxidative stress.
Oxidative stress affects all athletes and active people. Free radicals extracted during oxidative stress can negatively affect our cells and cause an increased risk of cancer. In addition, free radicals contribute to increasing muscle fatigue, slows protein synthesis or metabolic rate.
Creatine has antioxidant effects. One study (the Journal of Strength and Conditioning) has shown, that taking it reduces DNA damage and the level of oxidative stress after exercise.
How to train with diabetes?
Above all, we must not forget about controlling the sugar. Mierzmy it from the effort, but also in process, when feeling poorly. We need to adjust our activity to the doses of insulin intake. Immediately after its adoption, we should creatine diabetes not perform strenuous exercise to glucose has not fallen to dangerous levels. Also, we count the time elapsed since you take insulin.
Diabetic may take effort, but may not be too intense. For large overwork leads to a sudden inheritance. We have to be sensible in the selection of the correct exercise. After all, they are very helpful in the fight against well-being during illness. There are studies that confirm the positive relationship between physical activity and reduction of the demand of the person exercising on exogenous insulin. Improves the performance of your lungs and muscle performance also.
Exercise should be staggered over time, it is best to do them three times a week, taking into account rest breaks. It will allow the muscle recovery and stabilize blood sugar. Should avoid exertion very intensive, such as. heavy weight training or endurance, as crossfit. They are very much glycogen from muscle, but also lead to a sudden inheritance. Type II diabetes mellitus and metabolic syndrome-it sounds a bit like a judgment. Lack of exercise, high caloric intake, stress … and belly is growing. And the higher the fat content, the higher the chance of this syndrome. Metabolic syndrome does not have a strict definition. In accordance with the criteria proposed by the WHO, it occurs when the patient finds insulin resistance or type II diabetes, and at least two of the following disease entities:
- Dyslipidemia, lipid metabolism disorder that is (often narrows to the wrong ratio of HDL/LDL and cholesterol),
- increased excretion of protein in the urine (kidney damage).