Wednesday, September 21, 2011

Creatine: Know-How, Do's, & Do-Not's

Creatine, a very contested substance within the health and fitness community. Some claim it to have no benefit, others claim it to be the holy grail of supplements. This blog will hopefully get you started on your own research and even use of the product. The first thing to know however is that our bodies naturally produce creatine, however many people take it as a supplement because the body cannot produce desired amounts. The only creatine that actually gives real results however is research grade, this is called Creatine Monohydrate. Avoid at all costs any other form. Many sport scientists have concluded that creatine helps with the following.

  • Gains in Fat Free Mass, including Muscle Mass
  • Increase in Muscle Fiber size
  • Increase in myosin (helps muscle fibers move)
  • Improves Maximal strength/power
  • Improves Sprint performance
  • Improves performance during peak loading peroid
Creatine does this by loading itself up into the muscle fibers and retaining water used for cell growth & repair along with promoting the production of ATP (Adenosine Triphosphate) the source of energy for cells.

Creatine is a safe supplement but remember to stick to your diet and workout, if you are eating a high amount of water soluble fats then creatine will be packing in those fats along with the water. Creatine is a supplement and should be taken as one, it will not lead to any gains if you do not work out and do not eat healthily.