Creatine is considered by many top athletes to be the best sport supplement that has ever been developed. 95% of creatine stores in the human body are found in skeletal muscle. Creatine is a naturally occurring substance produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. After creatine reaches the muscles, it is converted into phosphocreatine (creatine phosphate). Creatine Phosphate is used to regenerate ATP (adenosine triphosphate), the primary energy source. ATP that is produced from creatine phosphate reduces the effects of lactic acid build up in the bloodstream allowing for more intense workouts because of delayed muscle fatigue. Creatine enhances protein synthesis while minimizing protein breakdown and therefore encouraging energy reserves in muscles. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger. Another good merit of creatine is that it helps users gain muscular weight as it promotes water retention causing muscles to become fuller. There are two different ways of using creatine:
· Loading: this method involves loading or saturating muscles with creatine. During the first 5-7 days, the individual consumes 20-30 grams of creatine daily. After this period, a regular intake of 5-15 grams of creatine daily will be enough to maintain creatine stores in muscles.(Works well for first time creatine users)
· Regular use: this method dictates that the individual consumes a dose of 5-15 grams of creatine daily one hour before training.
Creatine is also beneficial to be consumed after training as it pushes nutrients like carbohydrates, proteins into muscle cells. There are different types of creatine like creatine monohydrate, creatine ethyl ester and creatine magna power, just to name a few. All of these types yield good results and enhance endurance, stamina and recovery. Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. It has no adverse effects on the kidneys of healthy individuals. People with pre-existing kidney conditions should consult a health care practitioner before using creatine.
Top creatine products:
Prolab creatine monohydrate 3oo grams
Universal creatine 200 grams
Dymatize creatine 500 grams