Employee benefits. Employee benefits and (especially in British English) benefits in kind (also called fringe benefits, perquisites, or perks) include various types of non-wage compensation provided to employees in addition to their normal wages or salaries.
The Alactic Energy System. Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine Phosphate (CP) will continue until CP stores in the muscles are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production. To develop this energy system, sessions of 4 to 8 seconds of high intensity work at near peak velocity are required e.g. 3 Ã 10 Ã 30 metres with recovery of 30 seconds/repetition and 3 minutes/set. 15 Ã 60 metres with 60 seconds recovery.
Figure you need about 175 grams for the first week and about 70 grams a week thereafter. At this consumption rate, 500 grams will last about 1 1/2 months and 1000 grams will last about 3 months. The Creatine Dose Table below shows how much you might need depending on your weight and how hard you train. * The low side of the range represents 1 hour training, two to three times per week at a low level of intensity. Mid range is 1-1/2 hours training three to four times per week at a medium level of intensity.