Creatine is one of the most popular sports training supplements in the world and is used by hardcore weightlifters and elite athletes because it works. Some people are concerned that there may be some negative creatine effects on the body but there is little information about any possible negative effects and it is very safe to use for most people.
Creatine works by facilitating the regeneration of ATP (adenosine triphosphate) which is the primary fuel source our muscles use when performing any type of physical work. Creatine occurs naturally in nature and is actually produced by our own bodies and can be consumed in protein rich foods. We get approximately 1 g per day from dietary sources and our bodies also produce approximately 1 g per day. Supplementation is a good way to get additional creatine and helps to give athletes and bodybuilders more energy for short bursts of strenuous activity. This gives anyone training with weights the ability to complete a few more repetitions and push their workouts to the next level.
One of the other positive creatine effects on the body is that it helps avoid muscle soreness after a workout which increases recovery time. It gives your muscles another source of energy and allows you to work out longer with less fatigue. When your muscles deplete their limited supply of ATP they must burn glycogen for additional energy in a process known as lactic acid fermentation. This lactic acid is what causes muscle soreness and because creatine aids in the regeneration of ATP it delays the lactic acid fermentation process.
Some people have concerns and fears that there may be some negative creatine effects on the body. Creatine is generally safe for most people but if you do notice any negative effects you should discontinue use immediately. For most people is perfectly safe and a very effective supplement, helping them achieve greater results in a shorter period of time.
A good creatine monohydrate supplement will greatly accelerate the muscle building process. To take your workouts to the next level and reach your goals in the shortest time possible.
How to Take
There are many different forms of creatine available on the market, but creatine monohydrate is the most effective. Micronized creatine monohydrate dissolves in water more easily, which can be more practical.
With 'Liquid Creatine' you take 5 ml, 5 - 10 minutes before your workout. You do not load, and you do not take it on the days you are not training, only the days that you are. You can take it without having a weeks break every so many weeks, which is a big advantage.
'Creatine Monohydrate' can be supplemented through a loading protocol. To start loading, take 0.3 gram per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). After that you will have 1 - 2 weeks off before you begin the cycle over again.
For an individual weighting 180 lb (82 kg), this translates as 25 g/day during the loading phase and 2.5 g/day henceforth, although many users take 5 g/day due to the low price of creatine and the possibility of increased benefits. Higher doses (up to 10 g/day) may be prudent for those with a high amount of muscle mass and high activity levels. Any creatine your body doesn’t use, it will get rid off.
- Do not use creatine unless you have trained for at least 3 months as you will not reap the rewards. There is no need to load with any form of creatine, powdered or not. Creatine loading is simply an optional method that allows you to achieve the benefits of creatine in a shorter period of time.
- It doesn’t matter when you should take it as long as you take it sometime within the day.