The most common form of creatine is Creatine Monohydrate. Creatine is composed of three naturally occurring amino acids in the body. These amino acids are l-methionine, l-arginine and l-glycine. Nearly 95% of these three amino acids are found within the skeletal muscle of the body. The remaining creatine is found stored in the brain, heart and testicles (in men). While the normal body only needs 2 grams of creatine a day, bodybuilders and fitness persons need higher amounts of creatine to maintain muscle and physical performance. See also our Introduction to the benefits of Creatine.
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Creatine and BodybuildingCreatine supplementation is heavily used in the bodybuilding community. When bodybuilders increase the amount of creatine in the body, the energy conversion in the muscle is increased. The more energy the muscle has to build, the more quickly the muscle can recover from a workout.
During a workout the muscle is torn in many places. These tears, like other physical wounds, require energy to heal. When the muscle heals, it builds into a stronger and larger muscle . Generally speaking, a muscle takes anywhere from 2 to 5 days to heal without the additional creatine supplementation, but with proper supplementing, this recover time is reduced. The shorter recovery time lends to quicker muscle mass building , thus the popularity in the bodybuilding community.
Creatine and Endurance SportsAnother aspect of physical fitness where creatine plays an important role is in endurance sports. While endurance athletes will not benefit from the additional muscle size attributed to creatine usage, they will be able to benefit from the decreased recovery times of the muscle.
During extended length aerobic workouts , the muscle will excrete lactate and ammonium. These can impair the muscle recovery time. Anyone who has felt pain after a workout understands the effect of these metabolites. Lactate, also referred to as lactic acid in the workout community, collects in the muscle and causes the pain. With creatine usage, this lactate tends to move out of the muscle more quickly and this ensures the endurance athlete will be able to recover between aerobic exercises more quickly.
Endurance athletes often suffer from a loss of muscle mass due to the extended aerobic exercise they practice. Creatine can also help in this aspect of endurance sports. With increased endurance exercise comes an increased level of Human Growth Hormone in the body. Too much of this hormone, paired with an insufficient amount of calories, can lead to muscle mass loss. Creatine and protein will help to protect the muscle from loss due to this inadequacy of calories.
Creatine and Weight LossWhen working out for weight loss , creatine monohydrate can help as well. Every pound of muscle built on the body burns an additional 30 calories per hour at rest. That means without activity, exercise or any movement, the muscle will continue to burn more calories. Creatine and fat loss work hand in hand by with the creatine’s ability to increase muscle mass more quickly.
The Proper Time to Take CreatineCreatine is a supplement that can be taken in varying times throughout the day. Many research studies have focused on when to take the creatine for maximum muscle utilization. Many of these studies have concluded that the best times are before and after a workout. While the majority of bodybuilders will take their creatine supplements, drink their creatine shakes or chew their creatine gum before their workout, after the workout is when the body will need the creatine the most.
Side Effects of CreatineMany people who have yet to begin their creatine usage worry about the possible side effects of creatine. Through years of study, the only common side effect is stomach upset in the beginning days of taking the supplement. After a short while, the stomach gets used to the creatine effects and no longer feels discomfort after taking the supplement.
Is Creatine Safe?Yes, creatine is a safe supplement to take for nearly every person. Pregnant women, lactating women and older persons will need to talk with their physicians before supplementing with creatine. Creatine is not advised for women who are pregnant or lactating.
How Long Will The Results Take to Notice?With creatine usage the effects can be noticed immediately. After taking the supplement, usually 30 minutes prior to the workout, the energy increase is the first reaction to the creatine monohydrate. All muscles throughout the body feel more energetic and ready to respond during the workout.
During the workout, set numbers may increase, amount of weight used may increase and the recovery time between sets may be shorter than before starting the creatine supplements. As the creatine supplementation continues, the muscles will grow faster and larger in a very noticeable manner.
Who Can Take Creatine?Creatine is naturally occurring in all humans. Everyone from bodybuilders to the everyday person can take creatine as a supplement before and after their workouts. The fact remains, however, that the muscle will need to be worked in order to feel the benefits of the creatine monohydrate. Creatine is stored in the muscle and if those muscles are not worked, the creatine will often not be released and utilized in the muscle.
The correct creatine amount will need to be discussed with a doctor or nutritionist. The best people to talk to about creatine supplementation are those who sell the products in many vitamin and supplement stores and shops. Creatine is offers as creatine powders, creatine pills, and creatine tablets. The major brand names are often the ones purchased for usage by bodybuilders and serious fitness persons. The best creatine product names to focus on include body fortress creatine, cell tech creatine and twin lab creatine.
Creatine works with the muscle to create ATP. Creatine is natural and necessary for increased muscle formation. When choosing to take creatine, it is advised to gradually increase the amount of creatine supplement or creatine powder you use each day as your workouts increase. More muscle means more creatine and thus more muscle.
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