A Beginners Guide to Creatine
A Beginners Guide to Creatine - 4WN Supplements SG
More and more people are making the decision to put down the TV remote and get involved in sports and fitness,in an attempt to improve their fitness, their physiques and their athleticism. Weight training ,athletics, bodybuilding, swimming and other physical activities are becoming increasingly popular. As people focus more on their health and fitness , they are looking for anything to give them an edge, and many are turning to supplements. One of the most popular supplements for those looking to increase their fitness and increase lean muscle mass is creatine.
What is creatine and what does it do? - Creatine. is a naturally occurring compound that is found in red meat, and in very small amounts in our own bodies. It is an acid of organic origin, naturally produced within the liver. It has been found to aid in the transportation of energy to cells throughout the body, especially muscle cells.
What are the benefits of taking creatine? - Bodybuilders and athletes favour creatine because it has been found to improve both athletic performance and muscular growth.Although it doesn't directly build muscle, it helps to significantly improve the efficiency of our muscles, driving more ATP (Adenosine Tri-phosphate ) into the cells of the muscles. ATP is basically fuel for muscles, so the more fuel and energy they have, the more efficient they become. This means that they can work harder for longer before becoming fatigued and cramping up due to lactic acid build up. The harder they can work, the more efficient your workouts will be, as you can perform more reps, lift heavier weights, and train more intensely. The same principle applies with athletics, as the muscles can work for longer without suffering from harmful lactic acid build up.
How Should it be taken? - When using creatine as a supplement, the body needs to be well hydrated throughout the day. This hydration helps with nutrient transportation around the body. When taking creatine some recommend using a "creatine loading phase". During this loading phase, users should mix 1 scoop (5 grams) into a glass of water, and consume five times a day for five days. It is believed that this loading phase saturates the muscles in the body with creatine, giving you a bit of a head start. Others say that this is simply a waste of creatine and in fact there is no hard evidence that loading provides any significant benefits over taking creatine in a normal fashion. Normal creatine consumption should simply be one scoop (5 grams) of creatine in your post workout protein shake such as MTS Machine whey.
As the second most popular bodybuilding supplement in the world, creatine has been show to significantly enhance performance and aid in the growth of lean muscle mass. It is definitely a supplement that should be considered by anyone looking to improve the fitness and physique.
4WN Supplements recommends Core Nutritionals Creatine Monohydrate , which you can get HERE