Learn How to Build Muscle

Guide To Creatine

Creatine is one of the most underrated muscle building supplements on the market today. With a long list of myths and false accusations about it, most people tend to shy away from creatine.

Little do they know, creatine is actually one of the most researched and beneficial products out there.

In this article I will discuss what creatine is, how it can be useful for strength training, and when and how to use it.

One of the most popular myths about creatine is that it is a type of anabolic steroid. This far, far from the truth as creatine is actually a nutrient produced by the human body.

Creatine is a nitrogenous organic acid that helps supply energy to the cells of your body. This is accomplished by increasing adenosine triphosphate (ATP) in the muscles. If you have ever taken a biology course, you may remember ATP as the molecule responsible for energy transfer within the cells - an essential component in locomotion and respiration.

Studies have shown that an increase in creatine in the system leads to a greater tolerance to endurance training and more power/strength production. By increasing creatine in your system, thereby increasing ATP, your body is able to transfer more energy between the cells. Doing so allows you to lift longer and heavier than you would before.

But make no mistake, creatine is not going to have you lifting cars like superman anytime soon. Because creatine is already produced by your body, you will likely see and notice only small strength gains. Even so, this nutrient can help any new, intermediate, or advanced lifter break through their plateaus.

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It is a common practice for lifters and fitness professionals to recommend a “loading phase” for creatine. Although not necessary, you may see better results if you do choose this route. Usually, it is suggested that a person consume around 20 grams of creatine per day for 5-7 days (5 grams four times a day), and then only 5 grams everyday for maintenance.

This is thought to overload the muscle with creatine and increase the total amount of creatine in the body. If you prefer a more laid-back route, try experimenting with different loading and maintenance periods until you feel you are making progress.

Although creatine is very beneficial, large doses can be harmful to people with kidney problems - so check with your doctor beforehand and as a general rule, do not exceed more than 20 grams per day.

As for what type of creatine to buy, you have two choices: 100% creatine monohydrate and creatine premixed with sugar. Which one you choose will be largely based upon your preferences.

In my opinion, creatine monohydrate provides all the advantages of creatine without the added calories of the sugar making it ideal for someone trying to lose weight. If you are trying to gain weight, consuming creatine with sugar may be an efficient way to get more calories.

The benefits of creatine are almost unknown by a majority of lifters. Hopefully, this guide has given you an informative view of creatine and convinced you that for increased strength and power, creatine is the way to go!

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