What is creatine? How do I take creatine? What are the side effects of creatine?
What is the best creatine? Unless you just arrived from another planet, you should
know that when it comes to muscle building supplements, creatine is the king!
To date, creatine has proven to be the most research-proven sport supplement on
the market to day.
Creatine has collected
hundreds of clinical studies that show increased lean muscle mass, improved energy
levels, increased muscle strength and size and improved exercise performance. There
is even a new batch of research showing creatine supplementation having a significant
effect on memory and intelligence, as well as immune function. Bigger, smarter and
healthier, not that's a solid combo!
What is creatine?
Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle
tissue resulting in cell volumization which can create a more optimistic cellular
environment for muscle growth. By having more energy reserves in the muscle tissue,
you now have the ability to train harder at higher intensities. This means more
reps, more sets, heavier loads, more explosive power and quicker recovery. Each
of these stimulus are key requirements for continual muscle growth.
Creatine is simply
a mechanism that allows you to
work harder and
out do your previous
workouts.
How do I take creatine?
To
load or
not to load, that is the question! You have three research-proven
options to choose from. Each method will appeal depending on a variety of reasons:
• Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams
a day afterward.
• Method 2: 3-5 grams a day for the long term.
It was once thought, that a loading phase was required to maximize the effects of
creatine but there is countless research that shows you don't have to go through
all the hassle of
loading. This will appeal to the individual who experiences
gastrointestinal upset, diarrhea and other problems with
higher dosages.