Creatine is the most important supplement to help you get big and ripped. Read about the best form of creatine, the ingredients you NEED to have to make creatine effective and the effect of creatine on building muscle…
Creatine effects are numerous and can be both good or bad depending on how you use this supplement. The creatine effect is something that many people enjoy yet don’t understand. The beneficial effects of creatine are increased strength, increased stamina, increased satellite cell production, and even a reduction in myostatin, which is the enzyme that reduces muscle growth! These effects are generally without any downside, if used properly. The downside creatine effects are: bloating, which can be stopped by mixing creatine with dextrose and cinnamon extract, frequent trips to the bathroom, which can be stopped by mixing it with hydrolyzed protein and finally
Unless you are into body building and weight lifting, creatine might be a new term for you. This component found in muscles is organic in humans and other vertebrates. It is nitrogenous and is responsible for helping to provide muscle energy. The substance was identified in the early nineteenth century by Michel Chevreul. It is a component of skeletal muscles that is essential for providing energy. Creatines name comes from the Greek and is derived from the word for “flesh” which makes it well known to be essential for life. Because the compound is synthesized in the body, it it not something that is considered essential for supplementation, but optimal levels are desirable for athletes and even general people looking for the anti-aging benefits. The natural biosynthesis process manufactures enough to supply the needs of humans and animals, but the minimum need isn’t optimal!
Production of this substance in humans comes naturally from the action of amino acids known as L-arginine, L-methionine and glycine. These amino acids are located mainly in the liver and in the kidneys. The substance is mainly used in the skeletal muscles. In fact, about ninety-five percent of all the body’s supply is located in muscles near the skeletal frame of your body. The heart and brain contain the remaining five percent of your body’s stored reserves. The compound is carried by the blood stream from the kidneys and liver to all body parts.
In both animals and humans, about fifty percent of a body’s supply of stored supplies comes from food, primarily meat products which means vegetarians need creatine supplements. Vegetables contain no creatine, so there is less stored amounts in muscles for those who follow a vegetarian diet, which makes it important as a nutrient for them! If a vegetarian or vegan consumes supplements of this amino acid, the levels of stored supplies in their muscle is about the same as in those who eat meat, fish and poultry. Since the product is not an essential nutrient, this doesn’t reflect a dietary deficiency, only that there is less stored in muscles but keeping the body at optimal levels is very important for health and longevity!
Athletes, and those wanting additional muscle mass such as body builders and football players sometimes use supplements of this substance to give them the boost in strength, size and power. The typical dose is two to three times the amount obtained in an ultra high protein dietary plan which is 3-10g per day. There are some contraindications in use of supplements, but it is generally very safe and well studied. According to the Mayo Clinic researchers, the use of supplements may cause increase in symptoms of asthma, but that is unproven. They also recommend against the use by individuals who have a tendency toward allergic reactions. Instead of taking supplements, those wanting to increase the level of the stored acid in muscles should eat more of the foods that have a high content of creatine. Still, eating a steak will not give you the same benefits as a creatine supplement!
A breakdown in processing the substances due to genetic deficiencies can cause some significant defects in neurological systems of the body. In this instance, genetic counseling and special nutritional studies may be required to maintain health and growth. Close monitoring by a physician who specializes in genetic disorders is recommended. This condition is not found in a significant number of individuals. There seems to be more concern about too much of the compound rather than too little in a body. The urge to self medicate is strong, but before taking any supplements or beginning an exercise program, you should check with your medical doctor.
Earlier in the history of supplementation by body builders, there was a level of concern that heat tolerance and hydration could be affected. This could result in muscle cramps. Further study has shown that this concern is not borne out by the clinical results. Making creatine one of the most widely used and safest supplements known. It is very good for men and women and both young and old! The only real known side effect occurs at very high doses, where muscle weakness can occur, but only when someone takes crazy high doses of 80 grams of more! So, keep your consumption under 10g per day for best effects. Additionally, when not mixed with cinnamon extract, creatine can cause bloating and if not mixed with amino acids and dextrose, it will cause you to RUN to the bathroom, so pick a supplement with dextrose and hydrolyzed amino acids to stop this effect!
Creatine primarily purpose is to recharge ATP, by donating a phosphate to the used up ADP. This splitting of ATP to ADP is what is required for cellular energy. Creatine Phosphate, which is made in the body from creatine monohydrate is used to donate that phosphate to the ADP molecule, making it available for energy production once again. In addition to this, creatine helps volumize the muscle, making it bigger and fuller. It will also have some serious benefits for the bodybuilder that can actually change your genetics! These effects are most pronounced with creatine monohydrate, but may happen with other forms of creatine. For example, creatine can increase the DHT/Testosterone ratio, potentially making your penis larger if used prior to adulthood, additionally, this effect can make you a little moody. Additionally, creatine has been shown to reduce myostatin, which is a body chemical messenger that reduces muscle. Finally, creatine can increase satellite cells, which are the premature cells that turn into new muscle cells. All of this is what makes creatine the king of muscle building agents.
Recommended dosage as a supplement for those wanting improved muscle mass is at five to ten grams per day. This level appears to be free of unwanted side effects. Oral creatine dosages at this level works in two ways. It provides increased energy so that more protein can be synthesized. It also produces additional phosphate compound in the muscle, allowing it to hold more water in the cells. Creatine should be taken both before and after a workout in my opinion for maximal effectiveness. Prior to working out, 3-5g should be use and immediately after a workout 1-2g is best!
With all of the choices out there, how can we decide what is the best form of creatine, if such a thing actually does exist. Creatine is an amino acid that is naturally occurring in the body and provides cellular energy and a host of other benefits to both the bodybuilder and general health enthusiast. In fact, creatine is even being looked at to provide increased energy and wellness benefits for the elderly. It may provide heart benefits and may also increase mental acuity for people that have diseases such as Alzheimer’s. Creatine is responsible for turning ADP into ATP, which is your body’s main energy supply in the mitochondria. ATP is split to form ADP (losing a phosphate to create energy) and Creatine Phosphate “hangs around” to recharge the ADP molecule so it can be used to create energy again. Any Creatine is converted to Creatine Phosphate in the body, but oddly enough taking Creatine Phosphate as a supplement never really gave the kind of results that were achieved by many other creatine types, so it was effectively scrapped. Creatine is the base product for any bodybuilder looking to increase size and strength. It adds well to any other product and the only thing more basic than creatine is a protein supplement. Creatine helps the muscle cell hold more water, which can expand the fascia of the muscle increasing its volume. So, creatine is useful for strength and stamina by recharging the muscle energy system. It also increases new muscle cells,monohydrate for sure, and increases pumps for a muscle stretching effect. It is the most popular and beneficial supplement ever for bodybuilders. Next Page 2, 3
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