It is an amino acid which is produced naturally in the body’s liver. It is also found in pork, salmon, herring and red meat. It the best supplement taken for the maximal growth of lean muscle by:
- Delaying muscle fatigue
- Speeding up muscle recovery
- Increasing strength
- Increasing muscle size
- Increasing short bursts of energy ( sprinting or power lifting)
Creatine increases the volume of water in the cell which helps in increasing the size of muscle. This makes you muscle stronger and fuller. Creatine have the ability of refueling ATP ( adenosine triphosphate) in the body which lowers the fatigue, and gives body more energy and resources to obtain phosphates needed for ATP faster and easier. This helps a person to do the training for a longer time which helps in increasing the muscle tissue and strength.
After many debates the best dosage decide for the athletes is between 5-10 grams a day, taken 5 grams at a time.
There are many different types of creatine available in the market claiming different things. But, the most effective creatine products contain simple sugar such as glucose, dextrose or maltodextrin. If you want to save your money, you can buy simple creatine powder and mix it with grape juice. This spikes the insulin levels and drice the creatine into the body. The effectiveness of creatine can be improved by adding some ALA (alpha lipoic acid) or Ribose. Creatine works differently for every individual.
If you want to maximize the muscle gain, than try mixing creatine with protein and HMB. Scientific study has shown that creatine with HMB doubles the result of weight training. In any athletes serious diet, creatine is a must have.
You may suffer from diarrhea, headaches and some mild stomach discomforts. If these signs occur discontinue the use of creatine. If you have kidney or liver problems, than you should not use creatine.