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Creatine Monohydrate Powder Enhances Your Bodybuilding Workout

Updated on February 11, 2010

Weightwork + Creatine Monohydrate = Success

Title: Fitness  License sxu license  Photographer: kzulo: everystockphoto.com
Title: Fitness License sxu license Photographer: kzulo: everystockphoto.com

What is creatine monohydrate?

Creatine Monohydrate Powder is a supplement that can help your muscles have more energy. It does this by increasing the availability of Adenosine Triphosphate (ATP). Skeletal muscles naturally contain creatine. It is also produced by the liver. You can get creatine by eating fish and meat, but cooking reduces the amount that is actually available in these foods. That is why it is a good idea to supplement Creatine Monohydrate Powder in your food plan.

The muscle cells in your body hold energy in molecules of ATP, which is directly responsible for the amount of energy your muscles have to do the things you want to do. The amount of ATP your muscles contain also determines how quickly they recover from stress. For this reason, the use of Creatine Monohydrate Powder can be helpful in healing from injury, in recovery from some medical conditions, and with achieving peak performance in body building.

In this article, I will discuss the benefits of using Creatine Monohydrate Powder to enhance the results of bodybuilding.

Creatine Monohydrate Powder Enhances Bodybuilding

For bodybuilding, Creatine Monohydrate Powder is added to the food plan initially by taking a supplement in a concentrated manner for a six to twelve week period of time. This process is referred to as a cycle. During the first week of a cycle you will take quite a bit of Creatine Monohydrate Powder - usually about 20 grams daily. This insures that your cells will be saturated.

This practice is called loading. Loading is easy to accomplish by adding five grams of flavorless, odorless Creatine Monohydrate Powder to a nutritious shake first thing in the morning. Take another five grams later in the day (preferably right after exercising) by adding it to another shake or healthy beverage. You can repeat this process up to four times in a 24-hour period for maximum results. Take no more than 20 grams a day for no more than four days.

Be sure that your beverage of choice is something that will increase your insulin levels - juice or a shake with honey or fruit - for example. This will help it to be better absorbed by your system. After the initial four-day period and beyond, you would reduce the amount of Creatine Monohydrate Powder you are using to about ten grams a day.

Do The Work!

It is important to note that Creatine Monohydrate Powder is not a muscle building panacea. Body builders and weight lifters report that Creatine Monohydrate Powder is most effective when it is combined with a complete and regular exercise program. You won't achieve maximum gains from Creatine Monohydrate Powder without putting in some physical effort.

In fact, for maximum results when bodybuilding, a regular routine is extremely important in achieving regular gains and being able to measure them accurately. The first thing you should do, is be sure that you have the time to complete a cycle of Creatine Monohydrate Powder use. You need to be dedicated to it for two to three months.

During this time, you must do less aerobic exercise and be more devoted to your weight work. You must have time to complete your weight lifting routine three or four times every week. It is important to set weight lifting goals for each week and build steadily toward them throughout your cycle.

A New Weightlifting Routine Maximizes Your Results

At the beginning of the cycle, you should establish a new weightlifting routine. When you do the same routine over and over, your muscles become very efficient and you do not get full value for your exercise. When you begin your Creatine Monohydrate Powder cycle, introduce a new weight lifting routine. In this way, you can make the most of the muscle building benefits you will get from Creatine Monohydrate Powder.

Don't diet during a Creatine Monohydrate Powder/muscle building cycle. That just defeats the purpose. Be sure to get plenty of protein and drink plenty of pure water. One and a half grams of protein per pound of your body weight taken in multiple small meals a day is a good practice. Drink water constantly - a gallon or so a day - to help your system absorb the Creatine Monohydrate Powder you are using. Keep everything pure. Don't drink alcohol or consume caffeine and junk food.

Maintenance is The Key!

When you have finished your cycle and achieved your goals, don't just consider it done and stop! Continue working out on a regular basis. Change your exercise routine regularly to stay fresh and continue challenging your muscles. You will probably not find it necessary to do another loading cycle. You can simply maintain your gains with regular exercise and by continuing to supplement your food plan with about five grams of Creatine Monohydrate Powder added to a healthy beverage daily.

Copyright:SuzanneBennett:February 11, 2010

Comments

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  • Johnjfernando profile image

    jkchandra 

    7 years ago

    @justmesuzanne I have plenty of unpublished articles that I'm meticulously working on along the lines of fitness and workout just as much as other topics. Thanks for clarifying this thought I had about creaine side-effects since hearing of them. Yes, that would be interesting to pursue and I do have a number of people on both sides of the scale for the proper and improper use of creatine. Thanks again!

  • justmesuzanne profile imageAUTHOR

    justmesuzanne 

    7 years ago from Texas

    The instructions are to do one loading cycle and then reduce the amount to a very low maintenance amount on an ongoing basis.

    Information regarding the result of stopping creatine intake would make an interesting HUB. Perhaps it would be a good one for you to pursue! :)

  • Johnjfernando profile image

    jkchandra 

    7 years ago

    I heard creatine also has side-effects once you stop using it.

  • PaperNotes profile image

    PaperNotes 

    7 years ago

    A friend of mine is into body building and he once mentioned to me about creatine. I went to a food supplement store and found out that aside from the powder form, creatine is also available in capsule-like tablets.

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