Creatine - Muscle Building Supplement

Creatine

Creatine is thought to be the most effective bodybuilding supplement available nowadays, which has also been proved scientifically. It is available in two forms- Creatine Ethyl Ester and Creatine Monohydrate. The monohydrate form is the one everyone’s raving about, while the ethyl ester form is essentially a creatine monohydrate containing an ester. Studies have repeatedly proved that Creatine monohydrate enhances power, strength, muscle size and body’s overall weight. The ester attached to the monohydrate helps in increased absorption of creatine into the body and removes the possible side effects of dehydration found in some cases with monohydrate.

Creatinemonohydrate uses fat as a medium for transport, but it uses it ineffectively. Esterification increases its lipopholic capability, resulting in more efficient use of fat to enter the cells and come into action. Creatine is made naturally in the liver, pancreas and kidney and is required to supply energy to the muscles. Although found in some foods such as tuna, red meat, etc, creatine is popularly consumed in the form of creatine powders, which need to be taken in very small doses daily to enhance muscle tissues. As the work out session progresses, the body uses all its ATP reserves for immediate muscle power and since that is not enough, the turn of creatine comes, which quickly converts itself to ATP, providing the necessary source of energy. All of this takes place within a second, thereby never letting the body into any kind of discomfort or causing a dip in energy levels.

Creatine doesn’t have any side effects ever recorded scientifically and has become a much sought after supplement for both men and women, ranging from body builders to wrestlers as well as athletes. It can be consumed in either of the two forms as described. The first one is Creatine loading, wherein the muscle is saturated with creatine levels for the first week and the levels are then maintained over the following weeks. Thus, in this dosage, initially the weight of creatine consumed is much higher than the one consumed during the later weeks. The second type is known as Creatine gradual approach, which circumvents the above loading approach and measured, average dosage of creatine is consumed daily from the beginning itself.

Creatine ideally recommended to be consumed along with other supplements. A typical shake after a rigorous session would contain dextrose, whey protein, glutamine and creatine. A common dilemma often encountered is the time of day one should consume creatine, particularly before or after workout. Opinions remain divided, with some recommending that the body should be ‘loaded’ before workout to increase the advantages, while others feel that if a person takes creatine regularly, there’s no need for pre-loading. Studies don’t favor any particular opinion, and it’s left to the trainer’s choice. Due to its ever increasing popularity and highly visible results, it is often rumored that creatine is a form of steroid, which needs to be debunked as fast as possible. Creatine is a perfectly safe, natural and assured way to attain muscle gain, and far more legal than the steroids!