Creatine is an amino acid that is produced in our body’s liver and is also found in red meat, salmon, pork, and herring. Creatine is the most effective supplement on the market for maximal growth of lean muscle mass by:
• Increasing Strength • Increasing Short Bursts of Energy (sprinting or power lifting). • Delaying Muscle Fatigue • Increasing Muscle Size • Speeding up Muscle Recovery
The use of Creatine will increase the size of a muscle cell by increasing the volume of water the cell can hold. This will make your muscles fuller and stronger. You will fatigue much slower due to Creatine’s ability to help in the refueling of ATP (adenosine triphosphate) to the body, thus giving the body more energy and the resources to obtain the phosphates needed for ATP faster and easier. This will allow a person to train harder and longer, which will lead to bigger growth in muscle tissue and strength.
There have been many debates on the correct dosages needed to achieve the best results as well as when and what to take Creatine with, but the most common amount used by athletes is between 5 and 10grams a day taken 5 grams at a time. A bigger debate has been whether or not a “loading phase” is needed. This is a time where you load your body with a certain amount of Creatine (usually 25grams separated into 5 different times a day, for 7 days) so that it will become saturated and allow you to have the maximum benefit.
Around the supplement industry you will hear both sides speaking their mind on this and everyone will be sure of what they are talking about. The truth is Creatine can work differently for everyone. You will also find many different types of Creatine supplements on the market claiming different things.
The most effective Creatine products usually contain simple sugars such as dextrose, glucose, or maltodextrin. You can also simply buy a good quality Creatine powder and mix it with grape juice to save yourself a little extra money. This will help to spike insulin levels and drive the Creatine into the body. Taking or adding some ALA (Alpha Lipoic Acid) or Ribose may also increase the effectiveness of Creatine.
The combination of Creatine, HMB, and Protein has shown to work hand in hand to maximizing muscle gains and strength. There is scientific proof that Creatine and HMB together can more than double results of weight training. There are no other supplements that can compare to those results at this time! Creatine is a must in any serious athletes diet.
Some mild side effect may occur while using Creatine. You may experience some mild stomach discomfort, diarrhea, or headaches. If these signs occur, you should discontinue the use of Creatine and try it again in a lower dosage. If you have a history of liver or kidney problems you should not use Creatine.