Creatine is one of the most popular and effective affordable muscle building supplements today. Dr. Ray Schelian and Dave Tuttle in "Creatine: Nature's Muscle Builder,"a book written without sponsorship of any supplement company, has written about the benefits of creatine for losing fat, boosting energy, and building more muscle based on real world observations and recent lab practical research.
This article and creatine supplement review gives a brief overview of the benefits of creatine for enhancing muscle growth and strength gain.
ATP Energy
In a nutshell, creatine is a natural nutrient that is naturally found in our bodies made up of 3 amino acids: arginine, glycine, methionine. Creatine fuels the ATP-CP energy system by enhancing the muscle's capabilities to regenerate ATP (ATP is adenosine triphosphate, it is the initial fuel for muscle contraction and force generation".
With a greater supply of creatine in the body, the more ATP can be regenerated and you can train the muscles to maximum potential. It also minimizes and delays the buildup of lactic acid allowing you to train harder and train longer without sacrificing the quality or intensity of the workout. Lactic acid kicks in when ATP-CP energy insufficient and the body transitions to the glycolytic energy system of burning stored glycogen from muscle cells and liver.
Creatine is natural. Foods containing creatine include meat and fish, chicken, beef, pork, cod, tuna, eggs, turkey, and even in milk and cranberries.
The functions and benefits of creatine
1) Enhances protein synthesis for more muscle growth; protein synthesis occurs to build muscle
2) Makes muscles look fuller as muscle cells stores more fluid and water. This is volumization and your muscles will look thicker.
3) Strength increases with regeneration of ATP energy for the ATP-CP and glycolytic energy system.
Creatine benefits most for athletes involved in heavy resistance training and power combat sports. This includes weightlifters, olympic lifters, bodybuilders, boxers, MMA fighters, sprinters, track and field athletes, martial artists, wrestlers, and football players. The athlete's who used creatine have creatine supplement review that are noted in scientific supplement journals.
There are two main methods of taking creatine: flat maintenance intake and loading intake. Now there are several dozen recommendations of taking creatine and if you ask any supplement guru or expert on the best way to take creatine, they'd all likely give you different answers as to what is the best way. Research so far can't conclude what is best. You can only go by experience and experimentation when starting to take creatine. But to start, I recommend a maintenace phase.
Take 5 grams per day for 5 days if you're training with weights at a moderate intensity 3 to 5 times a week. Take one week off every 6 weeks. Take 2 months off completely every year to reduce tolerance. If you're training only once or twice a week with heavy weights, take 5 grams for 3 days out of the week. If training very intensely for more than an hour for 6 days per week, try 5 grams per day every day of the week, and take a deloading phase of 2 weeks every 2 months. Always drink plenty of water when taking creatine.
Side Effects
The side effects when overdosing, meaning if you load up 20 plus grams every day, are diarrhea, nausea, muscle cramps, stomach aches. Don't take that much amount. And always consult a doctor before taking creatine, especially if you have pre-existing digestive and kidney problems.
If you want to dig a little deeper on the effectiveness of creatine for building muscle mass and strength, then do a google search for "creatine supplement reviews" and check out the empirical and observation evidence and testimonials and user experiences from creatine users in bodybuilding and sports forums. Verify that it really works because I can tell you from our experience that it really works to promote muscle gains and strength increases.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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