Hammer Labz Crea5 Strength – комплекс креатина для роста сухой мышечной массы

Creatine monohydrate

Creatine is a compound the body makes from the amino acids arginine, glycine and methionine, and it is also eaten in meat and fish. Most of it is stored in skeletal muscle, where phosphocreatine helps regenerate ATP, the immediate energy source for short, intense muscle contractions¹.

Creatine monohydrate is the form used in most of the published research¹².

Other creatine forms (creatine HCl, nitrate, pyruvate)

Several alternative forms of creatine are marketed, such as creatine hydrochloride, creatine nitrate and creatine pyruvate. Creatine monohydrate is the form used in almost all research¹.

Magnesium

Magnesium is an essential mineral involved in hundreds of enzyme reactions, including energy metabolism, muscle contraction and nerve function³.

EFSA set adequate intakes of 350 mg a day for men and 300 mg a day for women, from all sources⁴. Supplements supply magnesium bound to different partners, such as oxide, citrate or glycinate. Labels should state the amount of elemental magnesium, which is lower than the weight of the compound.

L-arginine and AAKG

L-arginine is an amino acid used by the body to make nitric oxide. AAKG is arginine bound to alpha-ketoglutarate.

Creatine monohydrate

Supplementation raises muscle creatine stores. The International Society of Sports Nutrition position stand concludes that creatine monohydrate is an effective ergogenic supplement for increasing high-intensity exercise capacity and lean body mass during training¹.

A meta-analysis of randomised trials found improved upper-limb strength when creatine was combined with resistance training⁵, and a meta-analysis in older adults found greater gains in muscle mass and strength with creatine plus resistance training than with training alone⁶.

In the EU, the European Food Safety Authority (EFSA) assessed the evidence and found a cause-and-effect relationship between a daily intake of 3 g of creatine and increased physical performance in successive bursts of short-term, high-intensity exercise⁷. That claim is authorised under Regulation (EU) No 432/2012⁸, and a second claim on muscle strength in adults over 55 who do resistance training under Regulation (EU) 2017/672⁹.

Other creatine forms (creatine HCl, nitrate, pyruvate)

There is little evidence that alternative creatine forms are more effective than creatine monohydrate¹².

Magnesium

Authorised EU claims include that magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and to normal functioning of the nervous system, for foods that are a source of magnesium⁸.

For exercise performance, a review found that supplementation may help people with low magnesium status or older adults, but found no clear benefit in people who already have enough magnesium¹⁰.

L-arginine and AAKG

A dose-response meta-analysis of randomised trials found that L-arginine lowered blood pressure in adults¹¹. Evidence for improved exercise performance or "pump" is inconsistent; oral arginine is extensively broken down before reaching the circulation, which is why citrulline is often preferred¹².

Creatine monohydrate

The benefits shown are for repeated short, high-intensity efforts and for training adaptations. They do not extend to endurance performance, which EFSA did not find to be substantiated⁷.

Individual responses vary, and many trials are small and short¹.

Other creatine forms (creatine HCl, nitrate, pyruvate)

Few controlled trials have tested these forms, and the creatine content per gram differs between them.

Magnesium

Many studies on magnesium and health are observational or involve people with low magnesium status, so their findings do not show that extra magnesium helps people who are not deficient¹⁰³.

L-arginine and AAKG

Studies vary in dose and population¹¹.

• Do not exceed the recommended daily dose.
• Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
• Keep out of the reach of young children.

Creatine monohydrate

Reviews of the clinical literature report no consistent adverse effects of creatine monohydrate in healthy people at commonly studied intakes. A meta-analysis found no significant effect on markers of kidney function¹³².

People with kidney disease, and anyone taking medication, should speak to a doctor before using creatine. A small rise in blood creatinine is expected with supplementation and can be misread as reduced kidney function².

Other creatine forms (creatine HCl, nitrate, pyruvate)

Safety data come mainly from creatine monohydrate¹.

Magnesium

The EU Scientific Committee on Food set a tolerable upper intake level of 250 mg a day for magnesium from supplements and fortified foods (readily dissociable salts and compounds such as magnesium oxide), based on mild, reversible diarrhoea as the most sensitive effect. Magnesium in normal food is not included¹⁴.

People with impaired kidney function can accumulate magnesium and should only supplement under medical advice. Magnesium can reduce the absorption of some antibiotics and osteoporosis medicines, so separate them by several hours or ask a pharmacist³.

L-arginine and AAKG

A risk assessment identified an observed safe level of 20 g a day¹⁵. Because it lowers blood pressure, people taking blood-pressure or erectile-dysfunction medication should ask a doctor first¹¹.

Sold as a food supplement. No health claims are made for this product.

Creatine monohydrate

Creatine is sold in the EU as a food supplement ingredient under the food supplements framework¹⁶. Only the authorised wording of the two creatine health claims may be used, and only at the qualifying intake of 3 g a day⁸⁹.

Other creatine forms (creatine HCl, nitrate, pyruvate)

The EU-authorised creatine claims refer to creatine; the qualifying amount is 3 g of creatine a day⁸.

Magnesium

Magnesium is a permitted mineral in EU food supplements¹⁶. Authorised claims may only be used in their approved wording⁸.

L-arginine and AAKG

No health claim for this ingredient is authorised in the EU⁸; botanical ingredients are sold under national food-supplement rules¹⁶.