Creatine Supplements

Creatine Monohydrate

Where does Creatine come from?

This amino acid derivative participates in energy production in cells. Over 90 percent of creatine in the human body is localized in muscle, much of it in the form of creatine phosphate. Its concentration is especially high when a large amount of chemical energy is converted into mechanical energy. Creatine phosphate serves as a store of enerty in muscle and it provides a reserve of high energy phospate that can be rapidly moblilized to maintain the intracellular level of ATP (the main source of energy for all cells).

Creatine monohydrate is regarded as a necessity by most bodybuilders. Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle size and strength gains. It can not not only increase power and strength, but it may also support protein synthesis. Since creatine supplementation effects water and electrolyte balance, extra caution should be taken to consume to a balanced diet with plenty of minerals (especially potassium) as well as to drink a lot of water.

Are there any preferred Creatine supplements?

There is no preferred creatine supplement, but it is believed that creatine works best when it is consumed with simple carbohydrates. This can be accomplished by mixing powdered creatine with grape juice. Some bodybuilders use creatine mixed with water thirty minutes before meals or are using creatine supplements, when contain carbohydrates.

Good source for creatine is red meat but to make up a small tablespoon worth of creatine powder will take a lot of red meat. Powder form of creatine is most popular as it is easy to take and mix with other drinks. It is suggested to take creatine with lots of sugar because sugar helps raise insulin levels, that transports the creatine monohydrate directly into the muscle cells.

What do Creatine Supplements do?

Creatine will provide more power and strength while working out. Creatine is also known to increase muscle mass and volume. While putting more volume creatine moves water from body into muscles tissue which makes muscle look bigger.

How to take Creatine Supplements

It is suggested to take about 5-10 grams pre and post workout with lots of sugar. It is better to cycle off of creatine monohydrate after several weeks as body will not repond to it as it did in the beggining.