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Creatine Facts-The Hype, the lies and the truth!Creatine FactsSome Creatine facts: Where is Creatine Found Naturally? You may be asking, "Why do I need it if it is found naturally in my body". Well, the reason is that most people only ingest about one gram of creatine from food sources per day. That, coupled with average endogenous production of another gram, totals a relatively paltry 2 grams of creatine per day. If you are a heavy consumer of red meat, don't expect dramatic results from creatine and weight gaining supplementation (1 pound of beef equals approximately 2 grams of creatine, and 4.6 grams in every pound of herring. Over 2 grams per pound in most fish). Those likely to experience the best results are vegetarians. Vegetarians synthesize the supplement just as their carnivorous brethren do; they seldom top off their muscle stores of creatine since they avoid the rich food sources such as beef. As a consequence, they react well to creatine. Creatine supplements are suitable for even hard-core vegans, since the product is synthetic and not derived from animal sources. These Creatine facts will help you to get a clear picture regarding availability of Creatine. The other Creatine facts one would like to know are narrated below: · That is Creatine Safe? Yes, Creatine is a natural amino acid present in the body of humans and animals. The human body has 100-115 grams of creatine in the form of creatine phosphate. No negative side effects have been noted in the research with the recommended levels of supplementation. · · When Is The Best Time to Take Creatine? For best results, on training days, take creatine after your workout. It will not make you nauseous and is best taken at this time in order to replenish lost stores. If you wish to take more on a training day (i.e 10 grams), then take half pre-workout and remaining half post-workout. · Ways to Take Creatine? You will find many different recommendations on how to take creatine. Studies have shown that you get a 60% greater cell uptake of creatine if you combine it with a simple sugar base, such as grape juice (naturally rich in glucose). A big insulin spike will push the creatine into the muscle. Do not ever take creatine with orange juice. Very simply it negates the positive effects due to its acidity. This is presently a matter for open debate, but possibly the best way to take CM is with warm water; you can add simple carbohydrates if required. Cranberry juice is recommended if you are prone to upset stomachs, it can help alleviate the upset. · Do I need to initially go through the loading phase? No, this is not necessary. A mere 3 grams of creatine per day for 28 days results in the same muscle content of creatine as that of a six day load program. Thus, if you wanted to get off creatine, it would take about a month to reach normal muscle stores. Taking even large amounts of creatine as in the load phase ) doesn't appear to inhibit the body's creatine synthesis after you cease using it. · Will I lose weight or muscle mass if I stop using it? There is no reason to expect muscle loss. You will, however, drop a few pounds, since creatine causes water volumisation in the intracellular tissues as opposed to bloating caused by sodium ingestion). · Does Creatine make you retain water? No. Creatine draws water from the body to do its work. There is a difference between cell volumization and water retention. Cell volumization leads to more water inside the cells, making the muscle bigger and firmer. Water retention, the process that makes the muscles look smooth, happens outside the muscle cells. · How does Creatine help and make muscles grow? Intensity is necessary to achieve natural strength gains and muscle growth or increased athletic performance. Muscle growth takes place when the muscle has been overloaded. Without heavy sets, your muscle will remain small.Creatine promotes intense lifting by recycling the necessary energy molecule ATP. Creatine also buffers the development of lactic acid allowing for a more enduring workout. As you know, lactic acid buildup is one of the main causes of exercise-related muscle fatigue Creatine the perfect weight gaining supplementation?These Creatine Facts will help you regulate your requirement and intake of Creatine and give you the best muscle building results. |
