Creatine monohdrate is a naturally ocuring substance that is found in meat and eggs, however most of it is lost during the cooking process.
The average human body has between 3.5 grams to 4 grams of creatine per kilogram of body weight but it has the potential to store 5 grams, this is can be achieved via supplementation.
There are numerous studies (see below) proving that it enhances both strength and recovery and most importantly that it is safe to use when directions are followed properly.
Exactly How Does Creatine Monohydrate Work?
A molecule by the name of adenosine triphosphate (ATP)is the main form of energy in the cells of your body, it is rapidly depleted when you perform intense training. Creatine helps to repleneish your ATP levels, thus the more creatine you have in your cells the more energy you have, enabling you to train harder for longer.
Furthermore creatine helps your muscles recover faster and makes then slightly stronger!
Studies Conducted On Creatine Supplemenation Proving The Benefits
Increase in creatine results in more energy for muscle cells during high intensity training (1)
Increase in both strength and muscle gains from supplementing with creatine (2)
Study showing that creatine is one of the most effective and safe supplements for high intensity training (3)
Yet more studies showing the effectiveness of creatine (4)
Creatine also shows improvement in 40 metre sprint times, so not just for bodybuilders (5)
Study showing 15 percent increase in bicep curl strength (6)
Creatine also helps to boosts testosterone levels! (7)
These studies are a small sample of the tests proving creatines effectiveness, however something to keep in mind is that creatine was not shown to have any benefit on individuals that did train with intensity.
If you are not going to train hard then creatine is not for you. If you want results and want them quickly train hard and take creatine!
Side Effects Of Creatine
One common concern is major cramps which are due to dehydration. The way in which creatine works is to draw more fluid in to your muscle cells which aids in protein synthesis, bear in mind if you are not consuming adequate fluids then you are going to run into the problems mentioned earlier.
Another thing to remember is to limit your consumption of diuretics such as caffeinated beverages and alcohol as this will make it more difficult to stay hydrated. If you are keeping yourself hydrated then you will not encouter these problems.
There have been a few individuals with existing kidney problems that have experienced slight discomfort when supplementing with creatine, if that is you then it is probably best to avoid creatine.
Also some manufacturers add harmful additives to their creatine to improve flavor and color, always read the labels so that you know what you are putting into your body!
What Are The Best Forms Of Creatine To Purchase?
Creatine ethyl ester, creatine hydrochloride, creatine AKG are just a few of the different forms of creatine available. The studies mentioned above have done using creatine monohydrate.
I am not suggesting the others do not work I am just suggesting you stick with what you know works, so I personally use Creatine Monohydrate.
Once mixed consume right away and do not mix with citris juices,the acid may deteriorate the creatine.
I will review a few of the top brands soon but for now just go for something that is not full of artificial ingredients, those additives just damage your health and don’t enhance your results.
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