Creatine is considered by many to be the best nutritional supplement for muscle growth. We hope this page will be a useful guide for intermediate-to-experienced weight-trainers/bodybuilders interested in supplementing with creatine. Please read on to learn about the following subjects:
What is Creatine?
Creatine is a natural compound already found in your body that will allow you to lift harder and more often. It is safe (there are no dangerous side-effects related to creatine use), legal, and highly effective. It is best for athletes who do explosive training, and less so for those involved in aerobic activities.
Types of Creatine
There are several varieties of creatine that come in many forms. Creatine is most effective in powder form mixed into fluid because the granular form is easily absorbed by your body.
How to take Creatine
The best way to start taking creatine is to go on a one-week loading phase, during which you will take four tablespoon-sized doses per day. This will boost up your body’s creatine stores, and help you reach your max potential at the gym fastest. After the load phase, maintain your creatine levels with one tablespoon of creatine per day.
Creatine should be taken with some form of glucose (sugar) to maximize your body’s uptake. I recommend mixing your protein into a non-citrus-based fruit drink, such as grape juice (acidic drinks are said to break down the creatine).
Because creatine draws water into your muscles, be sure to drink lots of water for as long as you take creatine. This will prevent dehydration, which is the most commonly reported negative side-effect of creatine use.
How Creatine Works
Creatine draws water into your muscles to allow increased protein synthesis.
The biggest side-effect of creatine use is… more muscle! Really! Muscle growth is the biggest side-effect related to creatine use. In the first two weeks of creatine use, you can expect 4 - 10 lbs of weight added to your muscles! Dehydration is also reported, but can be avoided by increase water intake.
What Is The Best Creatine:
I like Atomic Pump Creatine it's alkalized, which means itill be easily absorbed into your body, it’s affordable, and when I used it, I saw results immediately.