פרשת אלרון-נוה: היה או לא היה שוחד? – נאום תשובה לעיתונאית נעמי לויצקי

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   24/03/2025 בשעה 15:37

   As at all times Staff CSN are right here to assist, call or e-mail us right now and we may give you skilled, unbiased recommendation on all your nutrition and supplement wants.
   Effervescent creatine consists of creatine mixed with chemical compounds (normally a mixture of citric acid, dextrose,
   sodium and potassium) that give it an effervescent
   quality, i.e., that makes it type bubbles. Again, this comes down to private desire but allow us to break
   it down for you. If you’re on the lookout for a budget-friendly choice, Creatine HCL usually requires
   less of a dose to gain the identical results as Creatine
   Monohydrate.
   Kre-alkalyn is a form of buffered creatine, which
   reduces unwanted effects and improves efficacy.
   This article weighs up the variations between kre-alkalyn and monohydrate, outlining which could be the better one to go for.
   We will also embrace some particular mentions to assist in giving you a extra well-rounded perspective, so as to resolve what sort of creatine is right for you.
   If your major objective is to have a highly soluble supplement, you might want to add micronized creatine to your every day
   wellness routine. On the opposite hand, if you would like essentially the most extensively tested and more economical possibility, creatine monohydrate could possibly be a better match.
   If you wish to shield and enhance your features, creatinol-O-phosphate
   could also be just what you want. This pure complement
   has no known unwanted aspect effects and works to
   guard cardiovascular health.
   In this text, we’re diving into the world of creatine –
   a hot matter inside the health neighborhood. Creatine
   is degraded into creatinine and excreted in the urine
   at a rate of round 2 grams/day. Individuals with compromised kidneys might expertise a buildup of creatinine in the blood and issue getting rid of it
   by way of urine. Jillian makes use of a singular and customized strategy to assist her clients achieve optimal wellness by way of nutrition and life-style changes.

   Lately, Braggion et al. [67] additionally observed that training carried out on a ladder (3×/week for 12 weeks)
   increased collagen fibers within the soleus skeletal muscle
   of ovariectomized rats. The upregulation of collagen turnover because of extended coaching could probably be brought on by
   the increased exercise of fibroblasts concerned in muscle hypertrophy and regeneration [67,68].
   This change could present mechanical support to muscle fibers, as resistance coaching promotes
   a high contractile demand to a number of skeletal muscles, despite
   totally different histological, biochemical, and metabolic properties [51].
   The study might lack adequate power to detect a significant
   effect of 15-s work relative to FFM.
   Judging off the analysis and evidence, creatine monohydrate appears to have extra concrete findings, however that just means HCL wants more tests done.
   Look into some nice creatine products and actually see what these will do in your gains, for you won’t be disenchanted with the
   results from the various forms of creatine. There are a couple of various sorts of creatine, every structured differently and focusing on certain areas of your health and health to be able to promote
   development and a healthier way of life. What you’ll discover
   is while they each have advantages in your bodybuilding objectives,
   you might have higher results with one over the opposite.
   Doing additional research will prove to be key for everyone is different, however what you will discover
   with no matter form of creatine you select is a superb addition to your supplement routine and the advantages of a robust, shredded
   physique and efficiency. There does not, nevertheless, exist
   a proper definition of the fatigue syndrome [259].

   They found that subjects taking creatine had a big improvement in verbal fluency
   however no significant change in the different measures included.

   They did not report any effects on the measures of temper included within the examine,
   which included the HAM-D, Montgomery-Asberg Depression Rating Scale (MADRS), and the
   Young Mania Ranking Scale. Using 31P MRS, Kato et al.

   [129] found that [PCr] trended towards being lowered
   in euthymic topics with a historical past of BD. They later demonstrated decrease [PCr] in subjects with BD sort II compared to controls, though no distinction in [PCr]
   in subjects with BD type I [154].
   This analysis exhibits the identical indirect relationship that
   has been observed in earlier animal models. The authors counsel that muscle fiber type must be taken into consideration for future
   analysis measuring CreaT expression, since type I fibers are
   likely to have a higher abundance of CreaT protein. Total, creatine supplementation seems
   to be useful for bettering strength/power-type diversifications including maximal power, muscular power,
   energy stamina, and muscular hypertrophy.
   The authors outlined the meticulous process of synthesizing Creapure and the way it ensures 99.9%
   pure creatine monohydrate with zero contaminants.
   When it comes to creatine monohydrate, purity matters – and that’s where Creapure® really
   shines. Take a take a look at the contaminants DHT (dihydrotriazine) and
   DCD (dicyandiamide), for instance.
   Creatine is taken as a supplement within the form of creatine monohydrate (mainly), as
   a end result of the phosphorylated creatine (creatine phosphate or phosphocreatine) doesn’t
   cross through cell membranes. Consuming creatine dietary supplements can increase skeletal muscle free
   creatine (which makes up about 1/3) and phosphocreatine (which makes up about 2/3) concentrations.
   It can also be created throughout digestion and from consuming protein sources like
   fish.
   Creatine monohydrate is a white, tasteless powder that mixes properly with liquids and isn’t too unpleasant to ingest.
   By providing phosphate molecules for ATP synthesis, creatine helps the physique to
   generate energy extra shortly. As a result, you can prepare tougher for longer by preserving fatigue at
   bay and even recuperate more rapidly between sets.
   But each individual is unique, and also you would possibly really feel and react even better with creatine hcl vs monohydrate.

   During all 4 visits, cyclists warmed up for 10 min by cycling at 1.5
   W/kg BM, adopted by a 3-min rest [34]. In distinction, the glycogenolytic and glycolytic pathway generates energy by changing glycogen and
   glucose into pyruvate and lactate. It’s important to stay
   hydrated and to observe recommended dosages to minimize these results.
   Creatine monohydrate has also been shown to
   assist a discount in oxidative stress, which may be useful for athletes’ general health.
   Creatine monohydrate is widely recognized for its security profile, especially when used as directed.
   Most customers expertise no antagonistic effects, and it is thought-about secure for long-term use.

   Nevertheless, the excessive reliability of our
   testing process after a familiarization trial [34] mixed with the blinding of individuals allowed valid conclusions regardless of the
   sequential, nonrandomized examine design. Nevertheless, the potential danger of unblinding because of unwanted side effects,
   such as BM gain from water retention or variations
   in style and solubility, stays a concern. The 3 responders who demonstrated a decrease
   in glycolytic contribution alongside an increase in 15-s
   work output (Figure 5A) have been male and omnivorous.

   This statement aligns with present literature, which remains
   inconclusive on whether or not vegetarians derive larger benefits from creatine supplementation in contrast with omnivores [56].
   Furthermore, earlier analysis has discovered that males tend to exhibit will increase in anaerobic capability after creatine supplementation, whereas females usually don’t [57].

   Creatine Hydrochloride (HCl)
Creatine hydrochloride (HCl) is
   probably the hottest type of creatine proper now and additionally my private favorite.
   The main benefit creatine HCl presents over all different types of creatine
   is greater solubility. Because creatine HCl is more soluble than other types of creatine,
   the dosage required is far smaller, and in turn, this prevents
   gastrointestinal problems, water retention, and bloating.
   Creatine works by drawing water into the muscle cells, in flip,
   rising their volume (Chilibeck, P et al., 2017). Not only does this contribute to
   the looks of bigger and fuller-looking muscular tissues,
   but may stimulate muscle progress by way of mobile pathways.
   Remember, when it comes to the controversy of creatine monohydrate vs creatine,
   research overwhelmingly helps the effectiveness of creatine monohydrate because the gold standard.
   While other varieties like buffered creatine provide potential benefits,
   they usually come at a better price with less strong evidence.

   Creatine is appropriate for anyone looking to optimize their physical efficiency and obtain their
   health objectives. You want to have the ability to scoop
   your most well-liked creatine kind into a glass of liquid without it clumping.
   Whereas both declare to boast spectacular solubility, micronized creatine may win in this case because of its small particle measurement.

   Mix two grams (a little less than one teaspoon) of creatinol-O-phosphate powder in at least eight ounces of water
   and drink it in full earlier than a exercise.
   Although the effects of creatine HCL are promising, we’d like extra analysis studies
   to show these benefits. Creatine supplements are also out
   there in the form of capsules and energy bars.

   Since creatine draws in additional water into your muscle cells,
   it’s essential to drink plenty of water afterward.
   However, creatine monohydrate has more evidence-based claims to
   prove its effectiveness. Due to the dearth of studies,
   the HCL form of creatine can not be recommended as a greater kind.

   However, there are numerous various sorts of creatine, and finding the
   most effective kind can be a problem as a
   end result of there being so many selections. You have many options, corresponding to Creapure, creatine malate, kre-alkalyn, and creatine monohydrate supplement, making it complicated to know which provides the most effective outcomes.
   Rising evidence suggests a hyperlink between creatine and
   mental issues , corresponding to anxiousness and depression,
   because of creatine increasing the exercise of neurotransmitters in the
   mind. This activity may lead to the overstimulation of the central nervous system, which influences psychological well-being.
   We suggest first consulting your licensed healthcare skilled
   before including a new complement to your routine.
   Famend for its ability to reinforce strength, increase
   muscle mass, and enhance total athletic performance, it has become a staple within the routine of bodybuilders
   and fitness fanatics. By replenishing ATP shops, Creatine Monohydrate empowers muscle tissue
   to push harder, recover sooner, and achieve new ranges of strength.
   Creatine monohydrate is the commonest form of creatine complement,
   identified for its stability and effectiveness in growing muscle creatine stores.

   Creatine phosphate, then again, is a form of creatine that is sure to a
   phosphate group and is involved directly within the replenishment of ATP during high-intensity activities.

   As such, “supplementing with creatine is like giving your physique a backup battery,” she provides.
   When you exercise—or otherwise want an additional vitality boost—the body calls on creatine phosphate to
   assist in producing adenosine triphosphate (ATP), which supplies the physique gasoline simply as gasoline does a car, explains Bogden. “The creatine phosphate donates its phosphate group to adenosine diphosphate (ADP), converting it into ATP the body can use for power,” she explains.
   When it comes to dietary supplements and the efficacy of them, it actually may
   be challenging to know simply what each complement does and how it can have an result on our
   our bodies, both positively and negatively.
   Briefly, adenosine triphosphate (ATP) serves as the primary supply of energy in most dwelling
   cells. Enzymatic degradation of ATP into adenosine
   diphosphate (ADP) and inorganic phosphate (Pi) liberates
   free power to gasoline metabolic activity. Creatine also performs an necessary position in shuttling Pi from the mitochondria into the cytosol to type PCr to assist maintain cellular bioenergetics (i.e., Creatine
   Phosphate Shuttle) [8]. In this fashion, PCr can donate its phosphate to ADP, thereby
   restoring ATP for cellular wants leaving creatine within the
   cytosol to diffuse again into the mitochondria to shuttle the
   following phosphate to areas far from its production site [8].
   The ATP stored within the cells is normally enough for vitality
   depletion that lasts lower than two seconds.
   In this examine, 27% were responders, 45% have been quasi responders, and 27% have been non-responders.
   [43]  Exterior of that, we don’t actually
   know what proportion of people respond well to creatine supplementation. Regularly
   taking supplemental creatine can increase the
   creatine content in the body, thereby growing vitality
   availability, rising muscle cell swelling, and muscle satellite tv for pc cell activation, amongst different mechanisms.
   Nevertheless, mechanisms don’t at all times tell
   the whole story and we should always speak about whether or not or not supplemental creatine truly improves performance
   and well being. A study with 36 subjects, divided into
   four teams, (1) 20g of creatine monohydrate, (2)
   3g of creatine monohydrate, (3) 3g of Creatine HCL, and (4)
   placebo, had been all evaluated for physical efficiency changes after seven days of supplementation. The results showed that there were
   no important differences between the effects of 3 and 20g of monohydrate and
   3g of creatine HCL [R]. Finally, consider the complement form that can best meet your wants and assist consistency.

   References:

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