Thin Man's Owner's Manual For Creatine

How do I use creatine? What the heck is creatine? What's the best creatine? Do you know the side effects regarding creatine? Unless you recently crawled out from under a rock somewhere, you have to know that with regards to muscle tissue building health supplements, creatine certainly is the ruler!

Currently, creatine has proved to be one of the most research-proven sport dietary supplements in the marketplace to day. Creatine has collected numerous medical research that show superior energy, elevated lean muscle mass, enhanced muscle power as well as size and better workout performance. There exists also a fresh batch of research showing creatine supplementation creating an important effect upon thinking ability, and memory along with immune functionality. Even larger, smarter and much healthier, so now what a compelling combo!

What The Heck Is Creatine Anyway?

Creatine works through supporting the reproduction of ATP (big expression for energy) in muscular tissues leading to cell volumizing which often can produce a more beneficial cellular environment for muscle tissue development. With further power supplies within the muscle tissue, at this point you are able to practice more hard with greater intensities. This means additional reps, extra sets, more substantial loads, extra intense power and more rapid recovery. Each one of these stimulus are crucial specifications for continual muscle tissue development. Creatine is simply a system which permits you to work harder and out perform your earlier workouts.

How Do You Use creatine?

The main question is to load or not to load! You possess 3 research-proven selections to select from. Each and every technique appeals conditional upon a number of reasons:

· Technique 1: 6 day load at 20 grams each day and also a upkeep of 2-3 grams per day after.

· Technique 2: Three to five grams per day for the long run.

People use to think that a loading phase had been needed to maximize the effects of creatine. However, there are countless studies which illustrates you don't need to go through all of the trouble of loading. This can interest the individual who experiences diarrhea or intestinal upset, along with other problems with increased dosages.

I believe, I have discovered the very best time for you to take creatine is 15 minutes PRIOR to exercising and following a work out using a carbohydrate drink and also a liquefied health protein. In addition to very first thing in the a.m. on non-training days.

Which Kind Of Creatine Should I Purchase?

With all the complicated types of creatine dietary supplements available, many people have forgotten about straightforward, powdered creatine. All you need to understand that the most effective creatine manufactured is sold to organizations in the form of Creapure. So if you read that the creatine container you have paid for, has Creapure as their origin of creatine, that's what you want.

There's been much debate about creatine purity in fact it is not recognized that not all creatine is created equal.

Creatine ethyl ester is a brand-new kind of creatine. It consists of a creatine, alcohol and acid meaning the absorption rate into the tissues is superior. Suppliers state it does not induce belly distress, cramping pains or bloating, and enters the muscles quicker causing more effective effects. Due to it's chemical composition, it might cause increased stress for the liver. Even though it may seem to have possibilities, wait for further research and so rely on the time-tested powdered creatine.

What About Using Creatine And Sugar?

Encouraging insulin release by ingesting high quantities of sugar is shown to boost the uptake and transportation of of creatine into the muscle tissue. Nevertheless, insulin is likewise responsible for fat storage. Consequently my advice should be to simply ingest your creatine with simple carbohydrates if it's before or after your workout. On non-training days, creatine would be more effective shuttled utilizing blood insulin resembling compounds like D-pintol and alpha lipoic acid which often can help improve creatine retention and transport devoid of the excess sugars.

In Closing

Creatine, is definitely the ruler of the jungle in relation to muscle tissue building health supplements. I have only included the info I think as being essentially the most crucial and helpful. What you should take away from this is to use powdered creatine, all year long just before and following your exercise routine as well as in the morning on the non-workout days. Be sure your creatine uses Creapure and don't get swept up losing any more time or rest on the research related debates about creatine use. You know what to do!

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Creatine Does Work

When creatine is ingested it travels to the muscles through the blood stream. Once inside the muscle cells, it is turned into a substance called creatine phosphate. Which is used for short term energy bursts for such activities as strength training and sports that require short, fast bursts of activity. Creatine phosphate aids in replenishing your levels of ATP. Adenosine triphosphate, ATP is the molecular fuel that provides the power for muscular contractions.

During muscle contraction, ATP loses a phosphate molecule to create energy and gets converted to adenosine di phosphate (ADP). In order to produce more energy ADP must be converted back to ATP. When ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine that is available to the body, the faster the body can produce ATP molecules, so that more and more energy is available for the muscle contractions.

Increased amounts of creatine slow the possibility of fatigue. Creatine helps in the synthesis of protein, which further promotes muscle growth and development.

Creatine pulls water into the muscle which obviously makes the muscle look bigger. This ability of creatine seems to have convinced many that the increase in muscle mass with creatine intake is simply due to water retention.

However, studies have shown a significant increase in actual muscle cross sectional area with creatine consumption and strength training.

Not all muscle types respond equally to creatine supplementation. Muscles can be loosely described as either fast or slow. As the name implies, fast twitch muscle fibers mediate abrupt movements. Fast twitch muscle fibers are also those that mostly use creatine energy production. Therefore, explosive movements respond best to creatine supplementation.

However, Slow twitch muscle fibers do not rely much on creatine energy production. Slow muscle fibers are also those that play an important role during endurance exercise. It follows that endurance tasks are influenced less by creatine supplementation. Many endurance sports may be negatively effected by the increase in weight associated with creatine supplementation.

Creatine can provide energy in a short span of time. Which makes creatine a very successful supplement for athletes and weight lifters as they need those sudden burts of energy quite frequently. Creatine has been shown to be very effective in performance of repeated bursts of exercise because it enhances recovery.

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How Creatine Helps To Build Muscle

Creatine monohydrate can help you build muscle, make you stronger, and get you leaner.

A number of studies have proven that when creatine supplements are used, together with exercise, significant gains can be made in muscle, strength and endurance. It has also been shown to improve muscle strength and decrease recovery time following a work out.

Creatine monohydrate works best for activities that require rapid or intense effort. Activities such as weight lifting to build muscle and sprinting are examples of this type of activity. If you're a marathon runner, you may not see the same type of results.

About 93% of all the creatine in your body is stored in the muscles. The reason it is stored in your muscles is that it plays a key role in providing your body with a boost of energy needed to perform work.

The normal energy cycle of the muscle requires a substance called Adenosine Triphosphate or ATP to fuel it. The muscle usually has enough ATP on board to fuel a burst of work lasting about 6 seconds.

Creatine restores the ATP to a state where it can act as fuel for the muscle and continue the burst of activity for about another 6-12 seconds. This is how it helps to build muscle.

A good analogy is to think of the muscle as if it were a high performance engine. ATP is the gas for your engine and creatine is an octane booster that allows you to get better performance from your engine.

The most common effects of creatine include bigger muscles and increased production of muscle tissue.

This translates into more repetitions, more weight lifted and/or the ability to sprint faster. More work equals more muscle and more muscle equals increased strength and endurance.

In addition to helping to build muscle, creatine has been shown to decrease muscle soreness and recovery time needed between work outs. Obviously, being sore can be a negative factor when it comes to working out.

Activities such as jogging or running may not benefit as much from creatine supplementation as weight lifting. The muscles work slower for these activities and seem to be able to restore ATP at a rate that meets the need.

Creatine occurs naturally and can be produced by the body. It is found in beef, pork, salmon, cod, herring and tuna.

But it's impractical to eat the amount of food needed to achieve the amount of creatine supplementation you desire. Creatine supplementation also allows you to know the exact amount of creatine you are getting.

The normal dose for creatine is between 5 and 10 grams per day. For the fastest results you can "load" the muscles by taking between 15-20 grams of creatine for approximately 5 days.

Once you've loaded the muscles, you can maintain the creatine level by taking the normal creatine dose approximately 30-60 minutes before a work out.

Because it is excreted through the kidneys, and due to the increased risk of dehydration, creatine supplements are not recommended for people with kidney disease.

When you first start taking creatine supplements you may notice an immediate gain of weight of between 2 to 5 pounds.

Creatine causes your muscles to store more water which seems to assist in building more muscle. This is a side effect that causes many people to think that creatine is similar to anabolic steroids. Creatine is an amino acid and does not build muscle in the body the same way that steroids do.

The results of creatine supplements vary from minor to significant depending on the person using them. A number of factors come into play that affects the outcome.

Age, sex, work out intensity and frequency as well as how much creatine store you start with all play a part in the results you will achieve.

If you suffer from any chronic illness or are on prescription medications for your heart, blood pressure or other medical conditions you should always consult your medical provider before taking creatine.

If you're looking to build muscle using only safe, effective ways, creatine may be the supplement to help you do it.

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When to Use Creatine Supplements: The Secret Revealed

When exactly should you use Creatine Supplements?

How do you use it for optimum performance/gain?

Is it best BEFORE or AFTER a workout?

Or is it best taken during a workout?...

If you are taking creatine during your exercise or even 20 minutes prior to your exercise, you could be destroying your chances at any muscle gains!

I have been lifting for many years, and I have used several of the most popular sports supplements such as creatine and CoQ10, sports drinks, antioxidants, whey protein drinks, and many other less known supplements. I have spoken with other athletes and sports trainers about how and when to use creatine, and have gotten a lot of mixed responses, so I decided to do some more in depth research.

I spoke with a college professor who teaches upper-division biochemistry, and I found shocking information though, about WHEN to use creatine.

First off, I will let you know that, although you can contact me through my site for sports supplements, I am not a creatine dealer. I do not sell, nor do I recommend a certain name brand or creatine here in this article or on my site. I have found a product that I like much better. You will have to choose what works best for you. You will just want to do your research.

Creatine supplements have been known to pull water into the muscles, which adds size. But if you want to get size difference from muscle, and not water...then read on...

I have seen creatine advertised for maximized strength and quicker recovery. I don't agree with the validity of that statement. I do not see how either of these statements are true. Rather, it seems that added creatine could help improve the "length of time" before muscle failure, while working out. I am just trying to point out that you cannot always trust everything that you read online.

The worse thing that you could do, would be to consume the supplements right before exercise! You will actually NOT want to take creatine during or right before a workout. This would cause the creatine to pull phosphates OFF of the ATP, resulting in ADP, resulting in faster muscle fatigue. What you want, is for the creatine to pull phosphate off of some food that you eat (instead of from your own body's ATP), and to then use those phosphates to create new ATP. Allow me to reveal to you a simple way to do it right.

How Creatine Works:

I have been weight lifting for years. I workout almost daily, but just to stay fit, not to be ranked in any competitions. If you are an avid muscle builder, you most likely already know what ATP is.

You are probably already aware that in order for any muscle to contract, energy has to be released through the breakdown of ATP. While doing heavy weight-training, you are in doing anaerobic exercise. Once you run out of ATP... you reach muscle failure.

ATP stands for Adenosine Tri-Phosphate (3 phosphates)

ADP stands for Adenosine Di-Phosphate (2 phosphates)

The body creates ATP through chemical reactions that take many steps, such as glycolisis and other reactions. These reactions are often just forcing the bi-products of ATP breakdown (ADP), back together in order to make ATP again. Here is where the creatine comes into play. Your body needs phosphate in order to force the ADP back into ATP for muscle use. In order for creatine phosphate to be created, a chemical reaction must take place, in which the creatine monohydrate, a natural dietary substance found in meats (or in supplements in this case), is converted to the creatine phosphate form.

Red meat is the best source of creatine, however, there is only about 1 gram per pound of meat. Your body naturally produces creatine in the liver, pancreas, and kidneys, but they only excrete about 1 to 2 grams of creatine per day. Thus, the reason why many choose to use creatine supplementation.

Many sites will tell you about the suggested amounts to take, and about the loading phase for the first week, and the first month, but they do not all seem to agree on WHEN to take it. You can find more about creatine in general, at this page: http://ezinearticles.com/?Creatine-Monohydrate---Athletic-Boost-or-Demise?-Tips-and-Information&id=296293

When should you use creatine?

Should you use it before your workout, during your workout, or after? In learning the biochemistry and how creatine supplementation works, I found out that the information that I had gotten from everyone else was slightly misinformed.

So when do you take it? Make certain that you consume your creatine supplement WITH food, and WELL before (maybe 45 minutes to 1 hour or more) any exercise. This is how you will maximize your benefits. The creatine supplement will only work to pull phosphates off of something, so it needs to go with food in your body in order to use the phosphate from your food, to change your ADP to ATP.

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Creatine Facts & Creatine Side Effects Exposed

Learn the true creatine facts! There is a lot of misinformation concerning creatine and more specifically the benefits of creatine, reported creatine side effects, creatine dangers, etc.

If you've ever wondered if this controversial supplement will work for you, just read this article on the true and unbiased creatine facts and you'll finally know. We'll go over both sides of the creatine debate and look at just how accurate the information is.

Creatine is one of the very few supplements that actually has years of extensive research conducted on it by countless university and medical centers world-wide.

Here are three proven creatine facts to get started; Creatine can help you increase your strength, it can make you leaner and it can improve your speed.

Possibly the biggest reason for using it as a part of your over-all exercise program, is of course to significantly improve muscle strength, size and endurance.

Before getting into any more creatine facts and discussing any potential creatine dangers or creatine side effects you have to understand what it really is.

Learn the true creatine facts! There is a lot of misinformation concerning creatine and more specifically the benefits of creatine, reported creatine side effects, creatine dangers, etc.

If you've ever wondered if this controversial supplement will work for you, just read this article on the true and unbiased creatine facts and you'll finally know. We'll go over both sides of the creatine debate and look at just how accurate the information is.

Creatine is one of the very few supplements that actually has years of extensive research conducted on it by countless university and medical centers world-wide.

Here are three proven creatine facts to get started; Creatine can help you increase your strength, it can make you leaner and it can improve your speed.

Possibly the biggest reason for using it as a part of your over-all exercise program, is of course to significantly improve muscle strength, size and endurance.

Before getting into any more creatine facts and discussing any potential creatine dangers or creatine side effects you have to understand what it really is.

Your muscles need something known as Adenosine Triphosphate or ATP as fuel. In most individuals, muscles only have a supply of ATP that will allow for a short duration of work lasting about 6 seconds.

Unfortunately, most exercises and activities require more than 6 seconds to complete. One of the main benefits of creatine is that it acts as ATP fuel in your muscles to allow your muscles to continue working at maximum capacity for another 12 seconds or so.

Look at it this way; think of your muscles as a car engine. The Adenosine Triphosphate is the fuel and creatine is an octane booster that allows for a much improved level of performance.

Most people find the greatest benefits from using creatine is during high intensity, muscle contraction work such as; all forms of weight lifting and sprinting.

That doesn't mean that people who jog, compete in marathons, bike races, etc. won't see an improvement. It's just that high intensity activities have more pronounced results.

During endurance activities it appears that creatine will only help your ATP system as much as it needs to and no more.

Here are a couple more fitness related creatine facts: creatine has been proven to reduce what's known as "Delayed Onset Muscle Soreness". This is the extreme sore & stiff feeling you have in your muscles 2 days after lifting weights.

Another of the benefits of creatine is that it drastically reduces recovery time. This means you can work out harder without the risk of overtraining.

Here are some creatine facts that will save you a bunch of money; Plain discount creatine is all you need to achieve noticeable results. There's no need to waste money on the numerous "designer creatine" brands and products that are much more expensive and don't offer any additional benefits.

Creatine facts about naturally occurring creatine in your body; Creatine is found naturally in everyone's body. Your body can manufacture it's own but not enough for improvements in health and fitness.

Creatine is also found in foods such as beef, pork, salmon, cod, herring and tuna.

You may be asking yourself this question right about now: If creatine occurs naturally in the above listed meats why not just get it that way?

Actually there are a few good reasons why this will not work.

First, vegetarians need creatine too. If you don't like eating meat you can't get creatine from a food source.

Next, no one can eat the required amount of meat each day that it takes to get enough creatine in your system to make a difference. Even if you could eat enough it still wouldn't do you any good because you would be very overweight and unhealthy.

By getting your creatine from a quality supplement you can make sure you are getting the proper amount in the easiest way.

Creatine facts concerning how much you should be supplementing with; Most companies producing and selling it suggest a dose of about 2 - 5 grams each day. This would equal approximately ½ to 1 full teaspoon.

If you have a larger frame and more muscle mass you should stick with the 5 grams per day to see the best results.

Some reports have suggested certain creatine side effects such as extreme dehydration. Here are the creatine facts; It actually "super-hydrates" your muscles making dehydration almost impossible.

Now, the only proven negative creatine side effects occur in people with pre-existing kidney problems. Creatine is excreted through the kidneys and because of the "super-hydration" will cause your kidneys to work harder.

Hopefully these creatine facts will help you make an informed decision on using it to help you reach your health & fitness goals.

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What Does Creatine Do? 7 Ways a Creatine Supplement Enhances Sporting Ability

Many athletes want to know what does creatine do before they succumb to peer pressure to take a creatine supplement.

These supplements are very popular amongst body builders and athletes because of the way they builds muscle mass and allows a sportsman, or woman, to train longer and harder. 

Creatine is a natural substance found in the human body around the skeletal muscle.  It provides the muscle with energy.  Our own organs such as the liver, kidneys and pancreas produce creatine and we also take it in through our diet.  Meat contains creatine.

But specifically, what does creatine do?

Creatine improves muscle strength and makes the muscle suitable for high-intensity, short duration exertion such as sprinting and weightlifting
It gives instant energy to the body
It boosts anaerobic energy in the body
It speeds up the recovery of energy
It significantly delays the onset of fatigue
It promotes lean-muscle mass and reduces muscle wasting
It increase muscle size by volumization (ie pulling fluid into the muscle cells)

When an athlete does repetitive, high intensity, short duration work, the creatine acts as a catalyst to provide instant energy.  Top sportsmen often take a creatine supplement because their work load is such that the body can not produce enough creatine.

This is how it works.  When an athlete does high intensity quick-burst activity their muscles must contract and so need an immediate source of energy. The force of the muscle contraction depends on the amount of stored ATP (Adenosine Triphosphate). But once the ATP is used, it turns into ADP (Adenosine Diphosphate).

Creatine reacts with the ADP in the body and turns it back into ATP and thereby increasing the availability of ATP. The more ATP there is in the body, the more fuel there is for the muscles.

A creatine supplement allows an athlete or bodybuilder to store larger amounts of creatine in their body and this larger store allows them to exercise more but with less fatigue and faster recovery times. The more soluble forms of creatine are ideal for top sports stars who wish to work out longer to achieve increased muscle mass and better athletic performance.

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Creatine for Enhanced Performance

Creatine is a naturally generated amino acid in the body. The liver and kidneys produce it in small amounts. But it's also found in a meat-eaters' diet because creatine is found in many meats, especially game meats, tuna, and herring. Because of these natural occurring levels, studies are now debunking the earlier theories that supplementing with creatine could be toxic on the liver.

It's now quite common for athletes of any sport to be supplementing with creatine because it aids in energy production. Specifically, creatine aids in the production of Adenosine Triphosphate (ATP) which is the main anaerobic energy source our muscles use for short, powerful blasts of energy. It's the energy we need to punch harder, sprint faster to the puck, or jump higher to the hoop. Bodybuilders and powerlifters have been using it to pack on muscle. But the reality is, creatine will benefit any type of training your doing.

ATP energy is used up in 30 seconds so it's vital that the body be able to reproduce this energy source quickly for its next use. Creatine aids in the production and transfer of the phosphate needed to replenish ATP. So whether you're struggling to power through those last few reps, or you want to improve your vertical jump, supplementing with creatine is a good way to bust through your plateaus.

Most research suggests the best way is to go through a loading phase where you're ingesting 5mg of creatine three times a day for five days. Then, you'll begin taking just one 5mg dose per day. Mix it with juice because the simple sugars in juice aid its digestion. The final step is to stay focused in your training. Creatine will allow you to intensify your workouts so that you can push through the boundaries of your personal bests.

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Do You Really Need a Creatine Supplement For Superior Physical Performance?

Creatine is something that you will hear a great deal about in any gym in the world. Bodybuilders found out some time ago that a good creatine supplement had numerous benefits for their bodybuilding endeavors. But in the grand scheme of things, can't you get the body that you desire without the use of this supplement?

Creatine is, after all, usually only thought of as a performance enhancement supplement, meaning that it will enable you to do better during your workouts, but that it has few, if any, benefits beyond this. Research shows that this is a mistaken belief. Other people believe that because they eat plenty of red meat and fish, which has this compound in it naturally, that they don't need a creatine supplement. This is also a mistake.

First, it is true that it is a natural performance enhancer, but it enhances more than just your performance. It also enhances your body's performance, by increasing anaerobic performance when you are working out. This does allow you to workout longer and harder as well.

You see, muscles are comprised of four different biochemicals, which include fatty acids, glucose, ATP, and creatine phosphate. All of these are necessary in the exercise and strengthening of muscles, and all of these biochemicals work together. Unfortunately, there is only so much that these biochemicals can do, and if you want them to do more, you need a supplement, which provides more of those biochemicals in the muscles...particularly creatine.

As with most things, there are those who will tell you why you shouldn't take this supplement. They will claim that creatine causes muscle cramping. Unfortunately for them - and fortunately for you - science has proven that it has nothing to do with muscle cramps. Muscle cramps are caused by a lack of hydration and low electrolytes. Experts agree that you need to drink one glass of water for every serving of creatine that you have.

It is also important to note that your body can waste creatine. You see, the muscles store this compound as 'stored energy' and use it as they are called upon to do more than they could without those stores. But you must think of your muscles as a container. Any container can only hold so much of any substance or item. Containers are not 'bottomless' and neither are your muscles. So, the muscles can only store so much of this compound at any given time. Experts agree that 10 grams of creatine a day is all that is really needed in terms of creatine supplements, because the muscles cannot store more than this.

While creatine improves your muscles response to your workouts, there are certain substances that actually improve upon it as well. Research has shown that creatine taken with Ribose increases the ATP in muscle cells. You can find products that now contain creatine and Ribose, and results of those who take a creatine supplement that contains Ribose have been great.

Caffeine is also great for creatine. As you know, however, too much caffeine isn't good for you. Experts advise one cup of coffee prior to a workout, which contains about 250mg of caffeine. You may need to experiment with caffeine with your creatine supplement, because everyone seems to have different reactions to caffeine.

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How Creatine Can Increase Muscle Mass

Creatine is a metabolite and it's produced by the body naturally. It is found in several places in the body, including the brain and heart, but its highest levels is found in red muscle tissue. The main dietary source of this metabolite is found in fish and meat, but it can also be formed by particular amino acids. These amino acids are methionine, arginine, and glycine and they exist in the kidneys, liver and pancreas.

So you may be asking yourself how this information can assist your athletic performance. In fact, creatine supplements are a favourite of athletes, body builders, and weight lifters because it plays an important role in how the body's muscles release energy and for increasing muscle mass by attracting water molecules to muscle cells and improving muscle protein synthesis.

Bursting With Energy

Creatine is undergoing vigorous study by researchers because it supplies the body with energy molecules. In a nutshell, when a muscle contracts it uses ATP (adenosine triphosphate) for energy and there is a very small amount stored naturally in a muscle. So the body supplies a revised version of the ATP energy molecule by accessing creatine phosphate molecules and creates ADP to replace ATP.

Obviously the more creatine phosphate in the body, the more energy can be supplied to the muscles during an athletic performance or workout. But creatine is often used by athletes to both increase energy and to increase muscle mass. Creatine increases muscles mass in two ways.

First, the creatine promotes the growth of new muscle protein. Second, the creatine increases water retention in the muscle. Both results will lead to an observed enlargement in muscle mass.

Creatine can also increase the amount of force in muscle contractions during a workout which means you see more results from your efforts. Since your muscles have more energy, you can workout longer and with less fatigue. As a result, you can increase muscle mass through enhanced strength training.

In fact, when ADP is depleted in the muscle, lactic acid is produced as a by-product. Lactic acid creates muscle burning which leads to shorter sets. When a build-up of lactic acid becomes too high, the muscle will actually stop contracting making it impossible to continue working out. By taking creatine supplements, you are able to increase the production of ADP and thus your ability to expand your volume and efforts.

When you can work out longer and more efficiently, the result will be more muscle mass.

Lean Mean Vigorous Workout Machine

Creatine is frequently used by athletes who want to see an increase in lean muscle mass. Since the creatine enables the athlete to better handle intense periods of exertion and can lead to more muscle mass in body builders, it is a popular supplement for serious competitors. But it is also used by the average exerciser who is more interested in improving muscle tone for general appearance and not competitive purposes.

In addition, creatine leads to faster body fat reduction through aerobic exercise. When the body has less fat, the lean muscle is revealed giving the body more definition.

There are many ways that creatine can increase both real and perceived muscle mass.

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Creatine 101 - What It Can Do For You

So you want to have that body that men envy and women adore? What can you do to achieve that body? Well, to start you can read about what you can do to the protein supplements that you need and the important topics that other people deem as important. To start off, read about one of the topics that the body building world considers as important - creatine.

Creatine monohydrate or Creatine is a natural nutrient found in our bodies and the bodies of most animals. It is acquired in two ways. One is the natural way where three amino acids are being converted continuously by our liver to create creatine. They are Arginine, Glycine and Methionine. Another way is from our diet or through supplements that are available in the market. Approximately 95% of the body's creatine supply is found in the skeletal muscles which is practically one of the major reasons as to why creatine supplements are very useful in getting that body type that you want.

Now that you know what creatine is and how your body manufactures it, let's study the purpose it serves especially in your goal. Creatine's main purpose is to aid in the production of energy - additional energy that our muscles need. We do not have to talk about the technical stuff right now; what you need to know is basically what creatine does and what creatine supplements can do to help you. Other than helping provide additional energy for you, creatine also helps in adding to the volume of your muscles, it buffers Lactic Acid build-up and it enhances Protein Synthesis in your body that will, in turn, maximize the results from protein supplements. In this sense, we can say that creatine is essential to the lives of athletes and many body builders. Let us explore this further.

Adenosine Triphosphate (ATP) is the form of energy that is used by the muscles in any aerobic activity. This is what makes creatine ideal for most athletes. Creatine converts Adenosine Diphosphate (ADP) back to ATP once it loses one of its phosphate muscles due to activity. By consuming a creatine supplement, it enhances the amount of creatine present in your body where you can create an environment in your cells that has an abundance of creatine phosphate available, which allows for rapid replenishment of ATP. This leads to a readily available energy source so that the muscle is able to recuperate its energy much quicker and perform more work in a shorter time period.

Finally, let us discuss the most important part of this article, what can creatine do to help you in your muscle build-up goal? The answer is simple. Although creatine's role in the energy production process is its most notable trait, there is evidence that creatine can stimulate muscle growth. It does this in two ways; one is by allowing you to perform more workouts as a result of additional energy and an increased protein synthesis. More workouts mean more time to build up the muscles and to tone the muscles. Another is when an abundance of creatine phosphate is stored in your muscle; the muscle will hold more water in its cells and have more volume.

So why not try Creatine and see the results yourself?

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Creatine Monohydrate - Athletic Boost or Demise? Tips and Information

Should you use creatine?

Creatine is naturally found in the body as creatine and as creatine phosphate. Creatine functions as part of the cell's energy fuel. It is also found in the diet in meat and fish, but one study suggested that it could take over 20 pounds of daily meat to super saturate.

I have spoken with many athletic trainers and professional weight lifters about creatine. I have read many scientific articles on muscle contractions and the use of creatine supplementation in the diet, and have used creatine supplements, so rather than go into the organic chemistry of creatine, I wish to just share some of my personal findings from my use and studies.

How it works:

I will refer to my Biochemistry textbook for a brief answer to this. To meet the demands of a high-intensity exercise, such as a sprint, muscles derive their energy from a series of reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. ATP, the amount of which is relatively constant, provides energy when it releases a phosphate molecule and becomes ADP. ATP is regenerated when PCr donates a phosphate molecule that combines with ADP. Stored PCr can fuel the first 4-5 seconds of a sprint, but another fuel source must provide the energy to sustain the activity. Creatine supplements increase the storage of PCr, thus making more ATP available to fuel the working muscles and enable them to work harder before becoming fatigued [1].

Discovered Nearly 200 Years Ago

Discovered in 1832 by the French scientist Michel Eugène Chevreul when researching skeletal muscle. He named creatine after the Greek word for flesh, or Kreas. In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, scientists discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.

My personal experience

I tried powder and pill forms, but eventually stayed with the powder form since it is cheaper than the liquid and pill forms. I do not really know if there is truth in the statements that one is better absorbed than the other. I used the product daily, even though I only workout 3-4 times weekly, and I took it before my workouts, as suggested by a trainer. I used a loading phase for the first few weeks, and then a maintenance amount and I felt that I did have more capacity to do more reps in the gym, but this was my personal evaluation and not a double blind placebo effect test, which would have been more accurate. I felt results within one month of using the supplement, along with my whey protein supplement.

My Recommendations

Creatine taken with a small amount of food reduces the nausea that sometimes happens when taken on an empty stomach. Drinking additional water may be helpful. It has been reported that simultaneous ingestion of creatine with caffeine reduces its effectiveness.

Do not use it if you are doing swimming, running, or any other type of exercise where you would NOT want weight gain. There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic conditions. It is fairly cheap if you shop around, and based on my findings, I would recommend that if you really want to try it, that you buy creatine monohydrate instead of creatine ethyl ester.

Use Your Head

Some people have had health problems from too much creatine.

Creatine supplements have NOT been evaluated by the FDA.

Contact your physician if you have any health conditions, allergies, or other health concerns.

They are NOT recommended for ages 18 and under

Drink lots of water - creatine pulls water from the body to the muscle cells to make them larger and firmer, which is why increased water consumption is so important.

Eat Carbohyrdates - Some have reported that creatine may be more effective if taken with carbohydrates.

DO NOT drink creatine with juice - I used to drink mine with orange juice until I found out that most fruit juices (especially citric juices) actually neutralize the effects of creatine monohydrate.

DO NOT drink caffeine - Before you have your morning coffee or afternoon caffeine booster drink, remember that caffeine has the opposite effect of creatine monohydrate, in that it pulls water from the muscles!

DO drink your creatine with warm water - save your money and squeeze the most benefit from your supplement by helping your body to best absorb it.

Buy in Bulk - if you buy your supplements in bulk, you can save a lot.


In Closing...

There is a lot of hype on the internet about this supplement, and since there are no FDA regulations, make sure that you buy from a reputable source, and that you compare ingredients and prices. Do your research. The fastest way to get big, or stay fit, is to just maintain a weekly workout plan that you stick to, use a quality vitamin/mineral source, and eat a healthy diet.

It is also very important WHEN you use creatine. If you use it at the wrong time, you may be wasting your time and money. If you find that you are not getting the results that you would like, you should really read about when to use Creatine Supplements.

References Used Murray RK and others. Harper's Biochemistry, 24th Edition. Stamford, CT: Appleton & Lange, 1996.

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Read This Before You Start Using Creatine

So you're hitting the gym regularly, you've got your protein shake, the diet is nailed down, and you've made some good muscle gains. However, after the "newbie" gains stopped, you're hammering away day after day with seemingly no results. At this point, many people look for something that will kick start their progress in the gym, and creatine is a very popular choice. Let's go over the reasons why creatine is so special and discuss how to avoid common mistakes when supplementing with creatine.

Although creatine supplementation really hit it big in the 90's, the chemical compound creatine was first extracted in France in 1835. In fact, as early as 1847 it was marketed as a remedy that could help people do "extra work"! It wasn't until the 90's that companies were able to mass produce pharmaceutical-grade creatine at a price attractive to consumers. When this happened, and word got out that 3/4 96 Olympic medalists were using creatine, hype began to soar and supplement shops couldn't replace stock fast enough to keep creatine products on store shelves.

Let's cover briefly what makes creatine work to provide explosive gains in the gym. First off, creatine is a naturally occurring substance. It is stored in muscle and we can get it in one of two ways: Our liver can combine the required amino acids to create creatine, or we consume it in many types of food. After creatine is produced, it is transported to the muscles through the blood. 95% of the creatine in our bodies is stored in the muscles, and most people store around 120 grams of creatine naturally.

Now you know how creatine is produced and stored, but how does it help with sports performance? Quick bursts of activity require ATP. Creatine helps to regenerate ATP, thus allowing you to go beyond the limit of what your muscles can normally do before tiring out. So, in layman's terms, instead of hitting the bench press for 280 pounds X 10 reps, you might be able to hit 13 reps or even 15 of the same weight.

Most people start creatine supplementation with a loading phase. They take 20-30 grams of creatine monohydrate mixed with grape juice or water, once per day for five days. After loading the creatine, they cut back to 5-10 grams per day to keep the muscles saturated. After four days of this regimen, you can take two weeks off to "de-load" the creatine, then start the loading process again. Following these instructions, most people start to see muscular gains within two weeks. Creatine super-hydrates the muscles with water, so it is important to drink lots of water which supplementing with creatine.

Still not convinced that creatine is the best choice to jump-start your muscle gain? How about the fact that creatine is one of the best studied nutritional supplements of all time, and that there have been zero adverse effects published in any of these studies? Creatine will allow you to lift more weight for more reps, it helps recovery, makes your muscles appear fuller, and staves off lactic acid build up. Truly it is an amazing weapon in any weight lifter's arsenal.

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Creatine Products Like Anadraulic State GT For Anti-Aging - The Benefits Are Endless!

Creatine monohydrate is a sports supplement that can be used for a variety of purposes, including anti-aging and cognitive nutritional support. It is very inexpensive and the best form, creatine monohydrate is well studies and extremely safe when used as directed. In fact, I've only run across one major issue with creatine, which was a bodybuilder using 4 times the maximum dose of 20g per day, had severe cramping and muscle wasting. If used responsibly however, it should be very safe and good for people young and old!

The most important trait found in Creatine is its ability to help in producing more energy in the body by recharging ATP. Another trait is that it helps to stimulate growth of muscles and both these traits involve different biological actions. There is also reason to believe that creatine also helps in enriching the physical well being of a person, especially athletes and also the elderly since numerous studies show benefits other than muscle growth. In addition, it also helps to boost female athletes energy levels and the same occurs in the case of male athletes, especially those that are vegan or vegetarian.

Creatine monohydrate also known as methyl guanidine acetic acid, does many more things than simply providing cells with its required amount of creatine phosphate. It can also help to increase hormone levels in the body and change the balance of those hormones. Creatine, is not a vitamin or mineral and nor is it a hormone or herb.

Having found out what methyl guanidine acetic acid is, it is then a good idea to also learn about what purpose it serves. It recharges ATP by providing the body with phosphate for the conversion of ADP to ATP. This in turn will then translate into higher amounts of work from the muscles. In addition, when your body contains plenty of creatine phosphate it means that the muscles will be able to hold higher amounts of water. This leads to super hydration as well as volumization of the muscles which will enable the muscles to perform better protein synthesis and give the bodybuilder that "full" feeling which they crave.

Not just for men, women will also benefit when their bodies contain optimal levels of creatine. First of all, it enables them to feel more energetic and it also helps them to build more muscle mass which in the case of a female athlete will mean better performance. Women generally do find it harder to build up muscle mass as compared to men, but with creatine in their bodies, female athletes will also become stronger in a shorter period of time and build muscle like their male counterparts. Unfortunately, creatine does have a tendency to bloat you while taking it, so women usually avoid it as a supplement.

The human body will benefit if it is fed with up to twenty grams of creatine in a day. One positive benefit is that the body's blood GH levels will increase significantly within just 2 to 6 hours of having consumed the methyl guanidine acetic acid better known as creatine. GH is a hormone that helps to regulate body fat and it also aids in maintaining the immune system and it is important for building muscle mass as well. GH is also useful for its healing properties and it promotes better bone mass and does hundreds of different functions as well.

When a person ages, their GH levels start to go down because the body is not able to produce enough of it. This in turn leads to experiencing physical problems that are closely associated with the aging process. Low GH levels result in losing muscle mass and the bones will become weak and frail while the skin will also start to lose its elasticity and people tend to also become sick more frequently. Lastly, low GH levels also lead to feeling less energetic.

This is why it pays to consume creatine which will help in enhancing GH levels which is especially beneficial for those who are aging and who are also health enthusiasts. This is because when GH levels rise, it helps in remaining healthy and people will feel more youthful as well as vital and their overall well being improves as well. If you are aging and are experiencing the effects of loss of muscle because of the aging process, then you need to consume creatine as a supplement since it provides two major benefits for the elderly. These are volumizing your muscle cells and also, increasing brain function and activity.

Amino acids are essential building blocks of proteins. Mostly, creatine (about ninety percent of it) is located in a persons skeletal muscular system while the other five percent is found in the heart, brain and testes. The more meats as well as fish that we consume, the higher is the amount of creatine entering our bodies. Similarly, eating dairy products and egg whites as well as seeds and nuts will also help to increase its levels in the body. Still, creatine from food doesn't seem to have the same effect that creatine monohydrate does in supplement form.

The human body can store high amounts of creatine because it is so important as a biological agent for energy production. In addition, adequate amounts of creatine will also help to produce more energy for all bodily processes, giving you an over all body effect, that will be most noticed by the elderly. Most of the creatine in the body is stored as creatine phosphate, however that form seemed to be less effective than creatine monohydrate as a supplement. The phosphate is then donated to what is called ATP or adenosine diphosphate which in turn helps to renew the adenosine triphosphate molecule and in this way produces higher energy in the body. There are many forms of creatine on the market, but currently the most well studied form is creatine monohydrate. Fad forms of creatine do come and go, like creatine ethyl ester, but it is best to stick with at least some creatine monohydrate in your supplement.

For anti-aging purposes and for men looking to optimize creatine levels, it is probably best to use creatine in cycles of 4-8 weeks and then 1-2 weeks off of the supplements. Additionally, it's best to use creatine with some sort of insulin sensitizing agent like dextrose, cinnamon extract or bitter melon extract. This will help push the creatine into the muscle and keep the bloating down.

Anadraulic State GT, by LG Sciences is a very interesting creatine product that would work very well at optimizing hormone levels in older men and women. It contains about the same amount of caffeine as a strong cup of coffee, and can be consumed in place of coffee every morning and used as a natural pick me up. It also contains a healthy dose of hydrolyzed amino acids, protein and dextrose, which should be good for a complete anti-aging formula to help balance key hormones like cortisol, testosterone and estrogen. Still, Anadraulic State GT is probably most optimal for aging men who want to fully optimize their hormone levels in addition to the benefits of creatine. If you are caffeine sensitive or a female, then straight creatine monohydrate is for you! Enjoy the benefits of creatine today.

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Best Bodybuilding Supplements - About Creatine

Creatine is not actually a drug, but instead is a natural substance that our bodies produce. Actually, it's a combination of three amino acids: glycine, arginine and methionine. We can also get creatine from our diets, mostly from animal products like meat or fish. Whatever creatine is stored is usually stored in our muscles.

It helps the body do so-called "explosive" high intensity and repetitive exercise. This means that you can get a better workout when you take creatine, and you'll feel better after your workout too, since your muscles can cover much more quickly from fatigue. It helps reduce the accumulation of lactic acid after your workout, which will help you avoid muscle soreness after your workout.

Even though you can get creatine from your diet, taking supplements of creatine will give you larger amounts of it; taken within reason, this can help you exercise longer with less fatigue and soreness, and with faster recovery times so that you'll recuperate for less time between workout sessions. This is especially helpful for bodybuilders or other athletes who wish to build muscle mass quickly or improve performance by working out longer and harder.

How does it do this? A substance called adenosine triphosphate, or ATP for short, simply sits in your muscles waiting for you to need it. When you need it, it is provided quickly and instantaneously, which accounts for the "explosive" benefit it gives muscles, in that you can do very intense workouts almost instantaneously.

Creatine works because once it's ingested, it becomes creatine phosphate. That creatine phosphate replenishes the ATP in the muscles by replacing the phosphate molecule that was used up by the muscles during the intensive phase of your workout. When that intensive physical activity happens, the ATP, adenosine triphosphate, becomes ADP, adenosine diphosphate. Basically, you need one phosphate molecule replenished so that the ADP can become ATP once again. This is what creatine does for you. It replenishes that lost the phosphate molecule so that you have a ready supply of ATP once again. Used correctly, creatine can increase your workout times and give you better muscle mass (assuming you have your nutritional house in order, too).

One caveat to taking creatine is that it makes you retain water in your muscles (thus making them look bulkier); this means that you have to drink a lot more water to compensate for the water you're storing in your muscles instead of other organs. In short, be sure you drink enough when you're taking creatine.

What are creatine's benefits? It can help you work out longer, harder and more frequently than you can without it, which can help you build muscle faster. It can also greatly reduce muscle soreness after workouts, which not only means you can work out sooner, but you'll also feel better.

However, it has some drawbacks, too. You will gain weight because you will be retaining water in your muscles. That's not necessarily a bad thing, but just be prepared for the higher number on the scale. In addition, if you're not careful, you can experience dehydration and related side effects like nausea, vomiting or even seizures. In addition, if you have kidney problems, you shouldn't take creatine; it can place greater stress on your kidneys.

Simply put, no matter the supplements you take, your body's not going to function right and your workouts aren't going to be as effective or as efficient if you don't eat right. You can take all the creatine in the world, for example, but if you sit there and eat junk food instead of concentrating on lean proteins, complex carbohydrates, and plenty of fruits and vegetables, you're not going to be helping your workout. Your muscles have to have something to build themselves on (not to mention that your body needs efficient fuel to help it work its most effectively), and junk food is not the answer. So make your diet healthy by including plenty of lean proteins like lean meats and fish, complex carbohydrates, and fruits and vegetables. Limit or eliminate trans fats, simple sugars and carbohydrates, and junk food in general.

That said, though, with these guidelines in place, creatine can certainly help you improve your workouts and therefore your muscle mass as long as it's used properly.

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The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.
From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.
There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.

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How to Gain Weight With Creatine - How Creatine Works to Build Your Muscle Mass in Record Time

Creatine is one of the most talked about body building supplements out there. Lots of bodybuilders use creatine to gain weight and for building muscle because it works! That's why a lot of people call it weight gain creatine. Because it can help you add lean body mass in a short period of time.

A lot of research has been undertaken on creatine with scientists trying to figure out how it all works. This is one weight lifting supplement that lives up to all the hype surrounding it. Everyone has creatine in their body, as it's a naturally occurring substance. So when you want to build lean muscle mass, supplementing your diet with weight gain creatine helps your body to build muscle even faster.

Creatine is good at building muscle as that is where it's stored in your body - in your muscles. It's a by-product of an amino acid that occurs naturally in your body. You can also find creatine in some fish and red meat.

When you're working out or going for a run, your body needs energy fast. Adenosine Tri-Phosphate (ATP) is what your body needs. In these circumstances ATP gives your muscles the energy they need by breaking down into Adenosine Di-Phosphate (ADP). Once you've used up your store of ATP, your muscles get tired and you feel that you just can't keep going any longer. One way to overcome this is to give yourself an extra boost of ATP so your muscles can keep going for longer. This is where weight gain creatine comes in.

You store creatine in your body as creatine phosphate. ADP combines with your creatine phosphate to make ATP and BOOM! You're suddenly re-energized! This whole process happens a lot faster than if you just drank a body building shake to try and give your body more energy. As you can see, using weight gain creatine supplements can really help in your workouts and will help you to build muscle quicker and faster.

The good thing to know about weight gain creatine is, it's not a steroid. So don't feel guilty if you think the creatine you use for building muscle is giving you an edge over the other guys in the gym. Yes, it is giving you an edge, but it's totally legal! You also have to remember that just because you're drinking weight lifting creatine, it's not going to put any muscle on you. So don't drink it 20 times a day thinking that's all you have to do in order to bulk up. You have to build your muscles yourself by working out regularly.

The weight gain creatine will help your muscles recover a lot faster and help you work out longer, but it's actually pumping iron that's going to make your muscles big and strong.

Some people think they can take creatine for any kind of sport, but that doesn't seem to be true. According to research, participants in endurance sports don't seem to get any benefit at all from creatine supplements, as the energy needed for these kinds of activities are different from the energy you need for body building.

So if you want to get maximum results from your weight training program, using weight gain creatine supplements for building muscle can definitely give you an edge. You'll be able to train longer and harder and build those muscles a lot quicker. Just make sure you follow a good weight training diet as well as working out correctly and you should be seeing results in no time!

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When to Take Creatine As a Bodybuilding Supplement

Why Use Creatine?

Taking Creatine gives you many advantages with your bodybuilding program. By using it, you're able to lift more weight and your muscle repairs faster. If you like to lift a lot of weight and take short breaks in between, then this can enable you to bulk up faster.

Providing it is taken as recommended, Creatine is a safe bodybuilding supplement when paired with proper nutrition and training. Your body makes Creatine naturally. The more active you are, the higher amount of Creatine that gets metabolized.

You can get it by eating red meat and some fish products, but when you're bodybuilding, it's hard to have that sort of intake solely from food. That's where Creatine supplements (usually in powder form) come in handy.

How Creatine Works

Creatine helps hydrate your cells so that your strength improves and your muscles appear fuller. It helps your body tolerate a more substantial workout, which is essential to bodybuilding.

It also helps your body make ATP, which stands for Adenosine Triphosphate. This fuels the muscles so that instead of encountering that burn that you normally feel, you're able to carry on with a set and get more repetitions in.

In addition to body-building benefits, Creatine has been claimed to help lower cholesterol and triglycerides. For strength building, you will need to load up with 20 grams for five days and between 5 to 10 grams afterwards.

You may want to adjust the grams to suit your needs, but this is the most common measurement for ingesting Creatine.

Side Effects

Creatine sometimes has side effects. But compared to many supplements, they're pretty mild and include things like upset stomach or muscle cramping. Consumers have said serum Creatine has fewer side effects than the powder version.

Whenever you take a Creatine supplement, make sure you stay hydrated because dehydration is a common side effect. Plus, your body is pulling in water to your cells, so it needs extra fluids.

Main Benefits Of Creatine

The best reason to take Creatine supplements is if you find that you are not able to sustain a hard workout for very long. Some bodybuilders have started out unable to lift much weight for long endurance periods, but as they increase their Creatine levels, they can push through and see better results.

If you simply take Creatine and then don't push harder, you won't see any additional muscle volume. You have to put the supplement to work in your body. You'll need to up your protein intake too, so that your bodybuilding efforts are maximized through your workouts.

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Creatine and Glutamine - Two Muscle Building Supplements to Power Up Your Workout

If you are doing the same workout routines and seem to achieve only mediocre results, why not try my two recommendations to power up your workout? In this article, I recommend two of the best supplements that can give a boost to your body to take your workouts to the next level: glutamine and creatine.

The first recommended supplement is the glutamine. This supplement is a bit expensive compared to other supplements but it is the best for muscle repair and to minimize muscle damage.

The reason for glutamine's effectiveness is due to the fact that glutamine, a certain type of amino acid, is naturally found in muscle tissues. Hence, taking this supplement is like directly pumping the amino acid building blocks into your muscles, promoting its speedy recovery from workouts. It is no surprise then that bodybuilders and athletes take glutamine supplements to minimize muscle damage and quickly recover from intense exercise sessions. When you recover fast from fatigue, you can intensify your workout more and more. The main issue, however, with this supplement is its price.

Another recommended supplement is the creatine, a naturally occurring chemical in the body. Creatine is one of the enzymes vital in the energy production in the cells. It basically gives more access to adenosine tri-phosphate or ATP, the molecule for storing energy.

When you are working out, your muscles use ATP for work. ATP then breaks down into ADP to release energy. When ADP reacts with the phosphate found in creatine, ATP is produced once again. When there is sufficient creatine, there is more ATP for the muscle's consumption. You can then intensify your workout and this will lead to more explosive growth of your muscles.

These two supplements are really effective in producing results through promoting more intense workout routines and minimizing muscle damage. These muscle building supplements are really vital to your success. These two are truly recommended.

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ATP Creatine Serum Review

ATP Creatine Serum claims many things. It claims to go straight to your muscles and require no pre-loading or cycling. I ordered a bottle to find out whether or not it lived it up to my great expectations.

According to the manufacturers, this product is the Creatine brand used by athletes. After my short experience with the stuff, I have to say that I am pretty impressed. When I first took it I was pleasantly surprised with the taste of the serum. It tasted like a really nice and sweet cough medicine and I couldn't wait to take some more. Having said this, taste is not the most important thing in a Creatine supplement.

After taking this stuff before my first workout I did not see much of a change. I was able to do maybe one or two more repetitions on some exercises but nothing special. When I took it before my second workout, however, I noticed a huge change. I was lifting more than I ever had before and shocking my friends with the number of repetitions I was getting done. It is very useful to have the Creatine in a serum form because it means that I can just keep it in my gym bag and not have to worry about mixing shakes at home beforehand.

The real downside with this product is the cost. When I was using powdered Creatine it was costing me much less than it is now. A bottle of this stuff lasts me just over a month, and costs about twice as much as a tub of powdered Creatine. Having said this, I am so impressed with how well the stuff works that I will probably continue ordering it.

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Creatine - The Physical Benefits

Creatine has been thought of as synonymous with other performance enhancing drugs such as: android, anadrol, anabolic steroids, testosterone, human growth hormone, and such. Creatine is primarily used as a weight lifting supplement. To put creatine in the same category as these other performance enhancing drugs is to show how uneducated you are on exactly what it is that creatine is and tries to accomplish.

Creatine is a natural component of skeletal muscle. It is produced in synthesis in smaller amount through our natural diets, usually stemming from meats that carnivorous animals acquire through their natural diets. This is a product we intake whether we like to or not, and as it is a natural substance takin in by our bodies, I already have shown it to be a quality supplement, if taken in correct doses.

Simply speaking, creatine is a supplement which causes and increase in our muscle energy availability stores. The cells of our body store their energy in the form of a molecule known as Adenosine TriPhohsphate, or ATP. The amount of work our muscles can perform is a direct consequence of the amount of ATP they have stored as well as the ease with which ATP is regenerated with the help of PCr during strenuous exercise. Think of ATP as the cell's energy currency and phosphocreatine as a debit card with an adjustable balance - the balance being set by creatine deposit via the diet.

First and foremost, creatine enhances physical performance by increasing the number of times that ATP can be recycled during physical exertion without increasing the absolute amount of ATP stored within our muscles. In the short-term this means that creatine supplementation should improve our ability to sustain near maximal force generation during repetitive bouts of intense exercise without actually increasing the amount of peak force we can produce.

Creatine is transferred into our skeletal muscles in an inward basis. That is, the sodium levels on the inside of the living cells is greater than that of the sodium content on the outside of the cells. During your taking of creatine, eating highly glycemic foods will increase insulin injection and will help sort of soak up the creatine into your skeletal muscles much more easily.

The activity of these creatine transporters is also influenced by the presence of creatine itself in the following manners:
(1) elevated plasma creatine interrupts creatine uptake into skeletal muscle via these transporters;
(2) the synthesis of creatine from amino acids is also stopped by elevated plasma creatine.

These are nothing more than examples of normal regulatory feedback processes that are common in cell biology. However, how exogenous creatine supplementation influences these processes in humans is still an open issue. This is why it is often recommended to periodically stop taking creatine to let the body recuperate. Omitting the load phase from supplementation will also mitigate this drawback of creatine supplementation.

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