Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle, by increasing the formation of Adenosine triphosphate (ATP). It is naturally occuring and is stored in skeletal muscle. It helps to increase your energy under short durations and is a very common supplement among athletes and bodybuilders. You already have creatine in your body, but those looking for a competitive advantage often turn to supplementation to increase that amount.
What are the side effects of creatine?
The most significant side effect that has been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress. Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes. It seems to vary depending on the individual.
Should I go through a loading phase or have steady intake?
Most of the creatine is taken up by muscle during the first 2 to 3 days of the loading period. Research has been more consistent in showing that a loading phase generally works better. Taking 0.3 grams/kg/day of creatine monohydrate for 3-5 days (e.g., 5 grams taken four times per day) seems to be the general consensus. Studies show that this rate can increase muscle creatine. Once muscle creatine stores are saturated, you only need to take 3 to 5 grams of creatine monohydrate per day in order to maintain elevated creatine stores.
How should I take creatine?
Some people mix with water, others with juice, some with food, without, post-workout, pre-workout, etc. Taking creatine with large amounts of glucose or carbohydrate/protein (35-80 grams of carbohydrate with 25-50 grams of protein), which is known to increase blood insulin levels, may be an effective way to enhance creatine uptake. It would be best to take creatine with a high carbohydrate drink or with a carbohydrate/protein supplement in order to increase insulin and promote creatine uptake. As far as when to take creatine, most believe in either pre or post-workout or both. Since insulin levels enhance creatine uptake, taking creatine after exercise with a carbohydrate and/or protein dense food may be an effective way to increase muscle creatine stores.
Should I cycle on and off?
There is no evidence that cycling on and off creatine is more or less effective than loading and maintaining creatine. However, the greatest benefits of creatine supplementation occur with enhanced training. Therefore, if an athlete wants to cycle creatine, it's more effective to take creatine when they are involved in heavy training.
Overall, what's your belief on creatine?
Well, some say results are all lost after stopping creatine use. Some say you gain water weight. Some say waste of money, others says it's great. Different people say different things. It seems to vary by the individual and I believe that for certain athletes, creatine monohydrate may warrant some use. We all have naturally occuring stores in our muscles, but for those that are vegans or have naturally occuring lower levels, creatine use would definitely serve some purpose as their creatine reserves tend to be lacking. For some of you, you may actually have lower reserves for whatever reason and so creatine supplementation could help to get things right and noticeably increase your performance. In the end, I believe that certain athletes (especially professionals) definitely warrant the use for creatine, seeing as how they need every competitive advantage possible. For others, you may just find yourself pissing your money away. A fat reducing review can help you build a clear describe of what you require to focus on to accomplish your fat loss purpose if you're a starter; or serve as a reminder for those who are at an intermediate or more enhance phase of their losing weight program. Following are seven steps that can serve as suggestions for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss plans have tricked people into wondering that it is the same, but most diets and weight loss applications only work by leading to a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. In the end, it all depends on how intensive the person is with exercise and their natural inclination. Some are built with more creatine in their body than others. As for whether or not you should use this long term, I'd err on the side of caution. I'd cycle off to make sure the body still works to create creatine on its own. I hope that helps you come to a conclusion of whether or not creatine is for you.
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