Creatine is one of the best diet supplements that exist, in terms of muscle growth. Creatine entered the market in the early 1990’s, and was very controversial.
Many thought of creatine should be banned and get on the doping list, but there were not enough good reasons to do so. Creatine could be found in various foods and seldom any side effects. Fortunately creatine remained valid and many have gotten good results using it.
Many athletes today are using creatine. At least in sports that require strength and endurance. Famous athletes such as Linford Christie, stood up and said that they used creatine and its uses.
What is creatine?
Creatine is an energy rich metabolite which is mainly found in muscle tissue. It is responsible for supplying the muscles with energy during physical activity (training).
Muscle primary energy source is the molecule ATP (adenosine triphosphate). ATP is used for sugar and fat. During physical activity ATP loses a phosphate group and becomes ADP (adenosine difosfat).
They free up energy that muscles can use. If you have enough creatine in the body creatine phosphate may donate a phosphate group to ADP, and ADP will quickly be converted into ATP again. So by using a creatine supplementation has muscles more access to energy.
Do I need Creatine?
With more energy you train harder and more. Creatine is not very effective for long-distance sports such as marathon and 5 mile skiing. But for sports that require explosive strength and medium run it is very good. For people who use anabolic steroids creatine is also a very effective addition.
The point is the training so intense and hard as possible to “harm” muscle fibers. The need for energy. Those who want to select the best effect are people who have trained a few years and knows his body and its boundaries. To begin with creatine until you have trained weights for the first time will probably take effect, but it is important to be aware of their bodies.
When you stagnate, that does not increase more in strength and muscle mass. Can creatine make you come a step further.
When using creatine will be explore to increase in body weight. Most people go up 1-3 kilograms relatively quickly. It is water, not muscle mass, which fills muscle cells. Most brands also increase in strength fairly quickly.
What creatine should be used?
There are many theories about this, and lots of weird ways to use it. Creatine should be mixed in water, nothing else. Other liquids can destroy creatine. The water should be warm. Do not boil the water, and do not let it be too cold. Both can break down Creatine, something you definitely do not want.
Use creatine in powder form. Creatine monohydrate powder has become very cheap now, just make sure it comes from a legitimate manufacturer.