Creatine monohydrate has become the most widely used bodybuilding supplement today. This 100% natural and effective substance is found in foods such as meats and fish which means it is highly unlikely it will ever be banned from sports competitions. We will discuss what creatine is and what it does.
Creatine is produced by the liver, pancreas, and kidneys as a muscle energizer and muscle builder. When foods such as meats and fish are ingested creatine is transported by blood into the muscles. Creatine changes into phosphocreatine, a metabolite that rejuvenates the adenosine triphosphate (ATP) energy source. Creatine acts as a rechargeable batter in the muscle tissue.
Creatine works to increase improved performance during intense exercise. It speeds up the time it takes to recover and increases energy. Creatine simultaneously increases energy contained in the muscle through protein synthesizing action and at the same time reduces protein breakdown. Creatine uses water to super-hydrate muscle cells. Muscles growth is improved and size and strength are added to muscle tissue.
There are two ways to take creatine. In order to load the muscles quickly 20-30 grams are taken every day from 4-7 days. Maintenance requires 5-15 grams to be taken each day. The second method is to begin taking 5-15 grams every day for a long period of time without loading the muscles.
A potential user may ask the questions, "How effective is creatine and how safe is it to take"? Over 20 scientific studies have proven that creatine is effective in increasing energy, strength, endurance and recovery time in muscle tissue. It is undoubtedly an effective aid in muscle building. It is best to take creatine with a fruit juice that is not a citric fruit.
The only side effects found with creatine are an increase in body weight due to water-weight gain and dehydration that occurs because water is drawn from other parts of the body to muscle tissue if enough water is not consumed.
