All you need to know about creatine

Protein Advisor > Supplements > All you need to know about creatine

What is creatine?

Creatine is a nitrogenous organic acid that the body can produce naturally. It can also be found in small quantities in meats and fish. Creatine can be converted into the molecule phosphocreatine, which can then be broken down to release energy. The phosphocreatine cycle is used as a source of releasing energy during intense activity. This is when your body cannot keep up with the energy requirements you are demanding of it via the primary energy releasing systems. However the phosphocreatine cycle can only supply energy for 10 to 15 seconds. By increasing the quantity of creatine in the muscles, phosphocreatine can be more readily regenerated. Hence the phosphocreatine cycle will be able to last for longer, releasing more energy. Buy premium grand creatine at the official USN website.

What does creatine do?

During a heavy training session there are points when your bodies’ energy systems are stretched to the limit. This is where creatine comes in. Creatine provides that extra, quick releasing energy source that your muscles can utilise to produce greater force. In practical terms this means your strength is increased. Therefore you can lift a heavier weight or perform more reps. This is beneficial as this increase will stimulate greater muscle hypertrophy.

Creatine also draws water into the muscles. This makes the muscles appear larger as the muscle cells increase in size. Therefore within the first week of taking creatine you can expect to gain between 2 and 4 pounds. Pulling water into the muscle cells also increases the rate of protein synthesis, meaning that muscle growth and repair is much more effective.

Who should take creatine and are there any health risks?

Creatine is a fantastic supplement for anyone looking to build muscle or increase strength. In addition it is useful for athletes who want to improve speed during anaerobic activities.

There is no published literature that suggests that creatine is unsafe. Myths regarding creatine ruining your kidneys can be ignored. However it is best to be cautious, therefore if you have kidney problems it is recommended that you don’t take creatine.

What creatine should I take and how often?

How much creatine to take is often debated, however here are some guidelines. During the first week of taking creatine a ‘loading’ phase begins, during this time you should have 20 g daily. After this, during the maintenance stage begins, here you should have 5 g a day. The ideal time to consume creatine is after a workout. To maximise absorption of creatine into the muscles take it after consuming carbohydrates, so after your post workout meal is perfect.

What creatine to take is really up to you, as most supplements only contain the single ingredient creatine. However micronized creatine is preferable, as the creatine particles are much smaller. This means that the creatine more easily dissolves into water, allowing easier digestion. USN Creatine Monohydrate is a great micronized creatine which is at an affordable price. Supplementing with USN Creatine Monohydrate is a great tool to help you reach your size and strength goals. Click here to visit the official USN Website.

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