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Creatine- The Wonder Supplement
Creatine has been accepted as one of the most rewarding bodybuilding food supplements by famous bodybuilders and athletes. Personally, i testify the properties of creatine to be really awesome.
There are so many misconceptions and hypes about creatine, which i would like to clarify in this article as a person who use it and went through all of its features.
Creatine is a naturally occurring nitrogenous compound found in the muscle tissue. More than 90% of which is stored in skeletal muscle while the rest is found as trace amount in the brain, heart and testes.
The main role of creatine in the body is to supply energy for the activities done by muscles in the form of Adenosine Tri Phosphate[ATP].
I started using creatine two years ago and had great results. There is no danger in consuming creatine. If you have not started yet, i'd like to recommend that you try it.
First of all, you must be self aware of your present health condition and should avoid using creatine if you have any of the following conditions.
- kidney stones [Uro/Nephrolithiasis]
- Any kind of kidney malfunctions
- Gastro-intestinal troubles
- Urinary Tract Infections [UTI]
- Galbladder stones
- Severe dehydration
If you are unaware/doubtful about your medical condition, consult a physician before starting any kind of food supplements.
Once a beginner start using creatine, results can be expected within 10-14 days. It would be better if you note your weight before starting creatine consumption so that the weight gain can be tracked. Water should be provided in surplus to prevent dehydration, as it is a property of creatine to absorb water into muscle tissue from surrounding cells. Also, water will help in the repairing of muscle tissue.
It is been advised by many companies to undergo a full week of loading phase where you are supposed to take up to 20gm/day and a maintenance phase where you should gradually decrease it between 5-10gm/day.
But let me tell you, there is no use of this practice unless you want those companies to benefit from you easily by over consumption. Once body crosses a limit when more amounts cannot be stored, creatine is excreted as creatinine in combination with water.
My advice is that you start by taking 5gms(one scoop of provided spoon) around 15-20 minutes before workout along with a sweetened drink(grape, orange, carrot juice will do). Creatine works best when there is an increased level of insulin in the blood stream(any non-citric sweetened beverage will help).
By the way, don't get startled to know that the normal amount of creatine in human body is merely between 0.5 - 1.0 mg/dl.
Types of creatine available:
- Creatine monohydrate is the most used and effective form of creatine. Available in both tablet and powder form.
- Creatine pyruvate, a recently introduced molecular form, which combines creatine monohydrate-68% and pyruvic acid-48%. This, in effect, deliver more than 100% by converting creatine monohydrate into anhydrous creatine pyruvate(i tried this too once and got good results).
- Creatine ethyl ester[creatine ester] is yet another molecular compound which combines creatine monohydrate with esters.
The way i use and would like to advice is to take 5gms of creatine pre-workout as i mentioned earlier and about 2-3gms after workouts along with Whey protein. This stack will give you enough energy to expose yourself to maximum weights and a rapid muscle repair/growth for a fast muscle development.