This information is given through research and experience with creatine and its side effects.
Creatine has been used by body builders, strength trainers and athletes for many years. Research has shown that creatine is one of the safest and most effective muscle / strength building supplements on the market.
There are several benefits of Creatine.
Creatine boosts anaerobic energy in the body. It provides instant energy to the body. It improves muscle strength and makes the muscle suitable for high-intensity, short duration exertion like weightlifting or sprinting.
It is also found to speed up the recovery of energy. It delays fatigue significantly. It promotes lean-muscle mass and reduces muscle wasting in post-surgical patients.
It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function.
Creatine is generally taken as a supplement by athletes who need heavy bursts of energy. Creatine acts as a catalyst to a special chemical reaction that occurs in the body when a person does high-intensity, short duration work.
The body generates enough Creatine to accommodate such kinds of reaction. For additional exertion, Creatine has to be taken additionally through food or through other forms.
What is creatine?
Creatine is naturally produced in the human body from three amino acids (L-arginine, glycine, and L-methionine) and is processed primarily in the kidney and liver.
It is transported in the blood for use by muscles.
The main food sources of creatine are fish and red meat.
However, the amount of creatine in food is much less then the amount need to obtain its maximum benefits.
How does creatine supplementation benefit the user?
When the amount of creatine in the body increase, muscle hydration also occurs, causing an increase in lean body mass.
This increased muscle hydration creates an energy reservoir in the phosphocreatine, which allows the body to endure more intense exercise routines.
After working out (breaking the muscle down) the muscles must repair and grow.
The muscle grows best in a hydrated environment, because creatine creates a this environment creatine supplements enhance protein synthesis and muscle growth.
Creatine supplements are sometimes used by athletes, bodybuilders, and others who wish to gain muscle mass, typically consuming 2 to 3 times the amount that could be obtained from a very high protein diet.
Although it comes in many different forms, the most common formula used for athletic purposes is creatine monohydrate.
It is not a hormonal supplement like other legal steroids or prohormones.
Does creatine have side effects?
Studies have shown that consumption of creatine does not cause any serious adverse side.
Some people have reported to experience cramping, gas or bloating or possibly diarrhea when first the use of a creatine supplement.
To avoid this is to drink plenty of water as well take the supplement with 8 ounces of water.
Creatine also may reduce the hardness of the muscle, due to water retention. In my creatine review I have not experience the bloating or diarrhea side effect.
Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!
Creatine is one of the few supplements out there that is actually well-backed by research in terms of its effectiveness.
However, there’s a lot of confusion out there as to how to take creatine and how creatine works. In terms of “what does creatine do”, it simply allows a faster regeneration of ATP in our muscles.
Since ATP is the main form of energy for our muscles, this enables us to perform an extra rep or two during our training.
As for the best creatine to take and how to use creatine effectively, stick to creatine monohydrate and take your creatine with your post-workout meal.
There seems to be a slight benefit to taking creatine post-workout, and it actually drastically improves its effectiveness by taking creatine with carbohydrates and protein.
Now as for whether creatine causes hair loss or other side effects, research is inconclusive at the moment.
Long-term creatine supplementation does not cause any adverse health effects but may increase DHT which is a hormone that accelerates male pattern baldness in those who are susceptible or have it in their family history.
Thus, those who are susceptible may want to consider that. But more research is definitely needed – the findings aren’t as serious as many people make it out to be.
Courtesy of Jeremy Ethier
Whats right for me?
It depends on your goals. Usually creatine monohydrate is combined with glucose or another simple sugars to create an insulin spike and increase absorbtion of the creatine.
This is fine if your goal is to bulk up, but not effective for those who are trying to cut carbs and lean out.
An alternative is creatine ethyl ester which usually is more expensive, but does not have the simple sugars that creatine monhydrate has.
Creatine ethyl ester also has a faster absorption rate than creatine monohydrate.
Creatine is available in capsule, chewable and powdered forms.
One teaspoon of the powdered form contains 5g of Creatine monohydrate.
The recommended dosage is 1-2 teaspoons with 8 ounces of water per day.
Nevertheless, the dosage can vary depending on the body exertion.
What to watch out for.
Heavy metals, such as mercury, cadmium and lead sometimes go into cheap or poorly-made creatine products.
When making a purchasing decision make sure to purchase only pure creatine monohydrate as poorly-made supplements can contain many heavy metal toxins.
It is important to give your own creatine review to ensure that you are getting a good product.
Drink Your Water!
Do Not Drink Alcohol!
Again this creatine review is from my own research and use of the product (creatine monohydrate).
*Remember that everyone is different and that you must find out what works for you.
Personally I have used creatine in the past and seen positive results.