Creatine an advantage?

If a supplement could help to increase your overall workout intensity and duration in the gym, leading to developing a higher level of muscle mass would this appeal to you?

Supplementation of creatine has become very popular and has been proven to increase power, strength and size for bodybuilders, athletes or sports participants.

Background

Creatine is a nitrogenous organic acid which is a non-essential dietary compound that is found naturally in foods like meat and fish.

It is also produced in small quantities within the body, blood is approximately 1% creatine, and the liver and kidney contain approximately 0.01% creatine.

It helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP) where it is used to create the most explosive form of energy,

The body can’t always keep up with its energy demands therefore by having a backup of creatine in your system there is more of this energy system available when needed.

It also increases muscle hypertrophy by drawing water in to the muscle cells.

How much to take?

The body takes in 1 -2 grams per day from food and therefore can be supplemented with a extra few grams each day. Depending on your size an additional 3 – 7 grams per day is recommended.

Manufacturers recommend a loading phase for a few days, to a certain extent this may also just be to make them more money.

Cycling creatine with a time period on then off is also sometimes recommended but thinking now is leaning more towards it just being taken on a daily basis. I prefer to just take 5 g per day.

When to take?

Creatine absorption can be improved by taking it with simple carbohydrates, such as maltodextrin or dextrose (glucose). Carbohydrates raise blood sugar levels, which increases the production of insulin. I therefore put it in to my post work out shake which contains those simple sugars taking advantage of the insulin spike which will transport the post workout creatine and protein quickly to the muscles.

Is it safe?

Creatine has been thoroughly evaluated in long-term clinical safety studies – it’s perhaps the most comprehensively researched supplement there is!

There may be some weight gain with the body holding more water but to me that just has many advantages!

Where can I get it from?

I have priced around online and I buy it in powder form from Bulk Powders, but it is also available from Holland and Barrett, Discount Supplements, Affordable Supplements, Bodybuilding.com, MyProtein and LA Muscle

It’s the one supplement I think anyone who trains need to be taking!