Creatine is among the most popular and well studied supplements available on the market. So the facts about creatine are very clear: if you would like get bigger and stronger for the bulking period you should think about several benefits of using a creatine supplement. The general opinion from body-builders, lifters and scientists is that creatine gets results!
Below are 6 of the most commonly asked questions and creatine facts.
Creatine Facts #1 – What exactly is creatine?
Fact: Creatine is a naturally happening element in massive amounts in skeletal muscle in the form of high energy creatine-phosphate (CP). Creatine comes from the amino acids glycine, arginine and methionine.
With creatine in your muscle tissues, it helps the muscle to lift and carry out short-term maximum strength efforts. When muscle is in rest, creatine supplementation raises the muscles resting reserve of CP and during training, when the muscle is near to exhaustion, CP provides quicker regeneration of adenosine triphosphate ATP (energy) that the muscles use to fuel short-term bursts of intense energy.
While creatine exists in animal foods such as meats and sea food recent reports have indicated that enhanced creatine intake reached by taking creatine supplements will effectively improve muscle creatine stores.
Creatine Facts #2 – Who should take creatine supplements?
Creatine supplements are popular among bodybuilders, athletes and people exercising hard at the fitness looking to put on muscle size. This includes lifting and sporting activities that request short-term bursts of effort, like sprinting, rugby and football.
Study demonstrates that creatine supplements are most beneficial in high-intensity training and intense activities which can be separated by short-term recovery periods. The reason is creatine improves the body’s capability to generate energy rapidly. With more energy, you’ll be able to train tougher and more often, assisting to yield quicker results.
Creatine Facts #3 – When is the best time to take a creatine supplement?
There’s still a lot of debate around the perfect time to take your creatine supplement. Pre-workout, post-workout or together?
Taking your creatine supplement post-workout can be perfect since it’s when the muscles can be most receptive to taking it into your muscle cells.
We suggest doing what is best suitable for you in regards to supplementing with creatine. Especially if you’re in a loading phase it’s probably you take it both pre-workout and post-workout. (and some other times through the entire day)
Study has revealed that taking creatine with carbohydrate enhances creatine uptake and storage into the muscle since sugar in the carbohydrates increases insulin levels. To arrive at the creatine threshold quicker, try blending your creatine with juice.
Creatine Facts #4 – How about creatine loading?
It’s probably that you have heard guys discussing “creatine loading. ” Study has revealed that the most rapid way to enhance muscle creatine stores should be to follow a creatine loading process. The logic behind creatine loading should be to arrive at an effective concentration of creatine in blood and muscle tissues. There are actually two technically supported strategies for loading:
Speedy loading (20g / day for 5 days spread into 4 x 5g doses) and then a maintenance phase of 3-5g/day.
Slow loading (3-5g/ day for 1 month) and then a maintenance phase of 3g/day to keep your creatine stores.
Creatine Facts #5 – Am i going to put on weight taking creatine supplements?
Most guys taking creatine supplements may find that they put on weight. Study implies that although initial weight gain can be water and fluid retention, further gains are generally muscle growth and are as a result of increase in the workload that the working muscles can perform. Thus, the weight gain with long-term creatine supplementation (provided that you will be working out hard) is increases in muscle mass and size.
Creatine Facts #6 – What type of supplement is best creatine?
Although creatine monohydrate in powdered form is the most common creatine supplement, there are a few different kinds of creatine supplements available. (E. g. creatine blends/stacks, creapure, creatine ethyl ester, tri-creatine malate, liquid creatine, creatine citrate, effervescent creatine, etc).
Some of these forms of creatine assert to be better than creatine mono-hydrate, nonetheless there is limited proof demonstrating that some of these creatine supplements definitely enhance muscle performance better than pure creatine monohydrate. Most research on creatine supplementation have used pharmacological level creatine mono-hydrate in powder form. Creatine mono-hydrate is thus still deemed the most effective and most trusted creatine available.