Creatine Supplement Reviews

Reviewer: Allen Brian
Rating: 
Product Reviewed: Creatine Supplement

The most widely used sports supplement on the market today is Creatine. The effectiveness of this supplement has been proven by subjective evidence. Most people, whether athletes or average individuals, use creatine to create greater muscle mass and improve their anaerobic and aerobic results.

To understand how Creatine works, you should know that adenosine triphosphate, or ATP, is resynthesized by Creatine. This gives you extra power to drive your muscular energy. When your muscles contract, bonds in ATP molecules split resulting in the production of adenosine diphosphate, known as ADP. The breaking of the ATP bond creates the power used to contract the muscle.

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When the muscle cells run out of ATP, they lose the ability to contract. The body rebuilds the supply of ATP through oxygen and other methods. Creatine is used to renew the supply of ATP more quickly than the body can do naturally. On a molecular level, the phosphate in Creatine splits to create a separate phosphate molecule. The new phosphate molecules bond with ADP, returning it to ATP. When the cell runs out of creatine phosphate, the body uses other ways to restore ATP.

To use creatine successfully, you must first decide the correct dosage, which is done in one of two ways. During the "loading phase", you start adding creatine to your regimen. You should take 20 grams each day for between five and seven days. After the loading phase, you should take 5 grams daily.

The second way to determine the proper dosage is to calculate your mass and body weight. The way to do this is the use 3 grams creatine for each kilogram of your body's weight. If you are 200 pounds, you would calculate your dosage like this:

You can find out the kilograms of your body weight by dividing 200 lbs by 2.2 kg, then multiply by .3, which equals 27 grams. This is the dose you should take each day during the loading phase. Afterwards, you multiply your weight by .03 to get 2.7 grams creatine daily for maintenance.

What creatine does is develop muscle fullness along with a way for your body to grow muscles more easily and rapidly. Creatine has also been known to delay the fatigue that can set in during a prolonged workout. You should know that creatine will lose its effectiveness if you use it sporadically instead of regularly.

Another benefit of Creatine is that it heightens aerobic abilities within the body. Studies have shown that creatine can aid in reducing how much oxygen is needed during activity, placing less strain on your cardiovascular system while you work out. This creates an enormous advantages for bodybuilders, allowing them to work out longer and harder. Creatine users can lose more fat and build more muscle.

You should not take Creatine if you have liver problems, but it is otherwise shown to be safe. Even doctors are starting to promote creatine, something that rarely happens with any supplement.

No adverse side effects have been documented for creatine. The only side effects shown are desirable for building muscle and burning fat. This has also been my personal experience. I have never notice any unwanted or negative side effects while using creatine.

Creatine usually comes in the form of a powder for making shakes. Most people prefer to mix the powder with soy milk or skim milk. Some will add fresh fruit to enhance the flavor. Taking creatine immediately after your workout will allow the body to restock its glycogen supply, improving re covery.

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