Should You Use Creatine For Muscle Building?

Muscle building, to be effective, always involves a strict regimen. Body builders need to maintain, not only their strict muscle building routines, but also to use certain supplements to obtain the maximum results within a chosen time period. Creatine, a popular supplement, has to be mentioned here, as it is the most widely used supplement taken by body builders. Out of the many creatine products on the market, the best creatine contains phosphocreatine or creatine phosphate. As a form of amino acid, this supplement actually helps the muscle contract to the greatest extent. Creatine is important as it actually stores energy within the muscles. There are many sources of creatine and of course, much discussion on what is the best creatine available.

It is best to obtain your creatine from a reputable source. The optimal source would be from foods that have this supplement in natural form. There have been cases where a high quality creatine was not used and resulted in fatalities; these sources have been declared illegal.

These days, you may come across several types of creatine. Apart from natural foods, you can also purchase different types of creatine in various other forms. For example, today you can find creatine in the form of tablets, serums, and even liquid creatine. Needless to mention, not all of them are equally helpful and good for health. The best creatine should have certain basic qualities. The creatine source that best meets the needs of your body is the best source.

You can always find the best creatine in red meat. This, however, does not mean that a body builder should regularly intake red meat. This, on the contrary, can lead to adverse outcomes. Accordingly, it is advisable to intake red meat as instructed by the trainer or the physician. There are some other good sources of creatine like monohydrate, creatine ethyl ester etc. as well.

One of the effective functions that the best creatine performs is to store glycogen. In this way, creatine acts to release energy as the glycogen helps in enhancing the anabolic process. Another contribution of creatine is to build ATP properly. This ATP is required for active function of stabilizer muscles. The stabilizer muscles in turn help to develop the main muscles properly.

The best creatine works to enhance the cardiovascular system. I don’t need to tell you how important the proper function of the heart is! You might begin to notice a difference in your cardiovascular system. Your anabolic workouts will be vastly improved. The anabolic workout, being an effective aerobic workout, is supported in burning fat.

There are other creatine sources you will find, that are considered some of the best. New manufacturers are coming forward everyday with new creatine products from various sources. We think of these as the next generation of creatine supplements. Examples of these are whey protein or Taurine, caffeine, arginine or nitric oxide, and many more. You can find these in pill or powder form.

Some of the best creatine used by muscle builders is the “All in One Protein”. These are the health drinks that have become popular. Most of these contain whey protein but will vary in their contents to some extent. Creatine monohydrate has some of the best creatine available. It has been around for quite some time and used by a large number of muscle builders. Basically, good sources of creatine can be found if they are from authentic sources and taken properly.

What Is Creatine and What Is It Used in Bodybuilding?

Creatine is an organic acid that is naturally occurring in vertebrates and it helps to supply much0needed energy to all the cells in the body. This is a substance that was first identified in the year 1832 by Michael Eugene who discovered that it was a part of the skeletal muscle. He later named “Kreas” which is the Greek word that means meat. This substance is produced naturally in our bodies and the main building block is amino acids found in the liver and kidney. It is then transported through the body to be used by the muscles.

Approximately 95 percent of the total Creatine found in the human body is found in our skeletal muscle. It is not a nutrition that is essential in our body, and in animals and humans, approximately fifty percent of it is derived from food specifically meat. A study that involved vegetarians and non-vegetarians on the effects of creatine in vegetarians showed that they had a significantly lower amount of the substance as compared to non-vegetarians. It is expected that vegetarians will show a significantly lower level of this substance because it is primarily derived from the food we eat. However, vegetarians showed an improved level of creatine once they started using supplements.

The use of creatine is in supplement form, and they are used to increase athletic performance that is high in intensity. Although researchers have known that it can be used as a source of energy by our skeletal muscles, it was not until 1992 that they became popular as a supplement to enhance athletic performance.

While the athletic enhancing qualities of creatine have been in the public domain since time immemorial, it was only until the 1992 Olympics in Barcelona that it came to prominence. The gold medal winner in those Olympic Games in the 100 meters final was Linford Christie and he was reported to have used creatine before the games. Another gold medallist, this time in the 400 meters final was also reported to have used the substance to boost athletic performance.

Scientific evidence shows that this substance when used in the short term is able to increase your maximum power as well as performance in a high intensity anaerobic work by between five and fifteen percent. This gain is experienced by people who do multiple exercises such as cycling, weightlifting and running. Single types of exercises showed an increase of between one to five percent. This is in reference to such activity as single sprints or weightlifting.

Studies conducted on endurance athletes have not been as promising since these are activities that are done at a sustained level of intensity. We must also note that creatine does not show a significant impact on aerobic endurance even though it will increase our power when we are performing high intensity aerobic exercises.

There are two main ways of taking creatine as a supplement. The first method is where you start gradually by taking about 5 grams a day and then working your way up to 15 to 25 grams in doses that are divided into four. This will be dependent on a person’s body weight. The other method of taking creatine is by loading, and this means that you begin by taking 15 to 25 grams of the supplement each day for a week 0.2 grams of the supplement should be taken for each kilo of body weight. There are online calculators that can be used to calculate the ideal amount of supplements that one should take.

Thereafter a person goes into a maintenance dose of about 3 to 5 grams each day. This maintenance phase can last for 4 to 5 weeks and even up to 3 months. After this period a person needs to cycle off this supplement in order to let the body recover.

However, since creatine is known to be safe, there are some people who think that there is no need to cycle it off, and you can just remain on the maintenance dose. If you decide to cycle off the supplement, you should remain off it for a period of one month before you can begin to take it once more. You can either take the supplement gradually or you can load it, whichever works best for you. It does not matter since the body can store it effectively.

In addition, there is no set time in which you are supposed to take creatine supplements. You can take it in doses that are equally spaced out, or you can take a dose before or after an exercise routine. The reason is because it will be stored in the body for a long period of time and it will continue working for a long time even if you have stopped taking it.

The benefits of taking creatine like have been stated is increasing the power in our muscles. It will also help in improving our athletic performance in high intensity exercises. It also helps in recovery times in our muscles after an intense workout. This supplement will also increase our muscle mass as well as the development of our muscles. It also gives us the ability to gain muscles faster, and it is also a healthy boost if you would like to push the body to the limit and to avoid fatigue. This is a better supplement to take as compared to steroids because it is natural.

However there are some negative side effects of taking the supplement, and it should be taken under the supervision of a coach or personal trainer. One should be wary of such side effects as weight gain, muscle cramp, nausea, diarrhoea and digestive disorders. In addition one may experience dehydration or water retention as well as loss of appetite. Kidney problems may also be experienced including having kidney stones. Liver ailments are another negative side effect of taking the supplement. Allergic reactions may also be experienced and so it is advisable that before you begin taking creatine you should seek the advice of a competent health professional. Have you been wondering what Creatine is? worry no more since here is the truth about Creatine