What is Creatine & it's uses

1. What is What is Creatine, How it Creatine, How it Works, and Works, and Should you use Should you use Creatine Creatine

2. 2 What is What is Creatine? Creatine? Creatine is a naturally formed compound produced in the body. It is made from amino acids Glycine, Methionine and Arginine. It can also be absorbed from dietary sources, in animal products. It is involved in muscle building and energy production. Creatine monohydrate has been used by bodybuilders and athletes who feel their performance could be enhanced with a little extra dose.

3. 3 how how creatine creatine works? works? Creatine works indirectly to enhance performance and improve results. Our body metabolizes creatine, into a molecule known as phosphocreatine. Phosphocreatine is involved in the replenishment of ATP (adenosine triphosphate), the chemical in which our muscles energy is stored. When we use performing work at maximal effort, our muscles generate energy by break down ATP into ADP (adenosine diphosphate) and a phosphate. Once ATP has been used up, it takes 30 seconds or so to replenish ATP. Having more phosphocreatine available allows the ADP to quickly become ATP and continue to provide energy for several extra seconds. With more ATP, muscles have more energy, capable of producing more work in a single session. This is the basic premise of how creatine supplementation works.

4. 4 Creatine Supplementing Guideline Creatine Supplementing Guideline There are two things to consider when it comes to supplementing with creatine. 1. Cycle on Creatine: Unlike a general protein supplement, higher concentration of Creatine can mess up your body’s natural production of creatine. For this reason, you may decide to cycle off creatine every 3 to 5 weeks. This however is just a speculative suggestion, there is no scientific evidence on whether cycling is more or less effective Workout Intensity Specific Usage: Creatine is only useful when the demands of your program are high, requiring a lot of strength and power, or for building mass. So include Creatine only when you are performing very intense workouts. 2. Best approach in our opinion is to use the combination of both points 1 and 2. Rather than using creatine every day use creatine only on the days when you have a tough training session. Also cycle your creatine usage based on intensity of your workouts and only take creatine when your workout demands are high, then cycle off when you are just sustaining or cutting.

5. 5 How much Creatine to take How much Creatine to take While starting to supplement with Creatine, the general recommendation is to saturate the Creatine stores in your body for the first 5-7 days and then sustain it for the cycle. During the saturation phase the recommendation is to take about 0.3 grams of creatine per KG of your body weight. Afterwards you can sustain your Creating levels by taking 3-5 grams a day. Best time to take creatine is after a very intense workout. When taking creatine, the Creatine content of your muscles will increase. As a result there will be an increase in the amount of fluid retention in your muscle tissue. Make sure to drink lots of water with Creatine so that you do not get dehydrated. Your muscles might cramp is you do not take enough water. As a side effect, expect to look slightly bloated and to gain weight as a result of the extra fluid retention.

6. Summary Summary 6 There is no harm in giving a good quality creatine supplement a try however you should justify the reason for taking it. Only take Creatine if you are working very hard in the gym, otherwise you are just wasting your money.

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