Muscle Building : Creatine - Bodybuilding's Wonder Supplement
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By: Gene Marcotte
 
Date Submitted: 2010-01-28 00:26:16 - Article Views: 20174
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When the conversation turns to bodybuilding supplements, one product name seems to surface more than most. Creatine. Discussions regarding Creatine are usually passionate with many claiming it to be the Holy Grail of bodybuilding supplements and others saying it's overrated. So, what is this much debated supplement and what can it do for you, the bodybuilder?
Creatine is an organic compound naturally produced by our bodies and fulfils the basic function of metabolite or rather it is converted into the metabolite phosphocreatine. This agent is then utilised by our muscles to regenerate adenosine triphosphate (ATP) which is a highly efficient muscular energy source. Basically Creatine is one of the major contributors to the production of energy for intense muscular exercise.
This said it becomes clear that an adequate supply of Creatine would be beneficial to a bodybuilder and any deficiency would lead to a distinct lack of performance. Creatine production in our bodies is the job of our liver, pancreas and kidneys and as such available levels will depend on the correct functioning of these organs and may not be sufficient to supply the intense demands of weight training. This is where the supplement form of Creatine, or Creatine Monohydrate, comes into its own.
Creatine supplementation has also not shown any negative side effects in any of the many studies carried out on the compound so it can be taken with no concerns regarding adverse health issues. Being a natural biological product of our bodies also makes the supplement an excellent choice for the natural bodybuilding disciple. Creatine has also been shown to be beneficial in the metabolism of body fat so the good news just keeps piling up.
So, let's accept that Creatine can be at the very least slightly beneficial and certainly safe to take. How does supplement with Creatine? There are several ways of supplementing with Creatine, namely an intense loading regimen and the more gradual maintenance method. In loading, quite like many other supplements such as Omega 3, Creatine Monohydrate is taken for a short period, usually between 5 and 7 days, in a fairly large dose to saturate the muscles. These dosages will vary but are typically 20 to 30 grams per day with water or non-acidic juice. After this period the dosage is reduced to approximately 5 to 15 grams a day for maintenance.
The other method is a more gradual way of introducing the supplement. In this method the dosage remains constant at 5 - 15 grams per day throughout the period of usage. The only real difference between these two methods is a little academic and boils down to reaching saturation levels of the compound quicker. Either way the benefit of the supplementation will be gained in long run.
These dosages don't have to be consumed at once and can be broken down into several applications per day. Favourable results have been found when a dose of Creatine is taken about half an hour prior to exercise mixed with a high carb drink such as dextrose. The most convenient and efficient format for taking Creatine Monohydrate in this way is the powdered variety. It is more quickly and completely absorbed and is easier to take if you should decide on a loading schedule. Just remember not to leave the mix too long before consuming as Creatine doesn't remain stable in suspension for very long periods.
As mentioned previously, Creatine has been proven to be perfectly safe to take. However, as with most supplements, it is not good practice to over do things. You will, at best, waste money and at the worst experience abdominal discomfort as you would if you ate 20 lbs of apple pie. Stick to the recommended dosages to get the maximum efficiency of the supplement.
Well, there you have it. Even if you don't believe in Creatine as a wonder supplement, it certainly won't do you any harm. If all the evidence is considered, however, it is quite clear that Creatine Monohydrate is, at the very least, a valuable bodybuilding supplement for increasing lean muscle mass, increasing muscular energy production and possibly burning of fat in the process. Either way Creatine is here to stay as a popular bodybuilding supplement. |
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Adhering to the proven precept that conventional medicine has a strong and relevant counterpart in naturally occurring remedies, we supply a wide range of related natural products. M.A.S.S. Enterprise.com Visit our website at .
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