s creatine and what does it do?
Creatine is a substance that is found naturally within the
muscle cells of the body. 95% of this amino acid-based compound
is found in around the skeletal muscles with the other 5% stored
elsewhere in the body. This metabolite consists mainly of three
key amino acids; methionine, arginine and glycene and although
it can appear in many forms, the most commonly used formula is
creatine monohydrate which is primarily used by athletes.
Creatine stores energy from existing amino acids that are
already present in the body and also from foods that are
consumed. Foods rich with creatine are fish and red meats,
which is why vegetarians may benefit from taking a supplement
and initially respond better than one who eats a lot of meat
products.
How does creatine monohydrate work?
Creatine monohydrate is a dietary supplement used by athletes
as well as bodybuilders to increase strength, increase body
mass as well as to improve overall performance and muscle
quality. Creatine is stored in the body as a compound called
phosphocreatine which stores and provides energy for muscle
contractions and also increases the body’s entire energy levels
as well.
What are the benefits of creatine monohydrate?
Taking creatine monohydrate has been shown to greatly improve
performance, strength and muscle capacity along with helping
the muscles to recover more quickly after a workout. It is
useful for an increase in energy and it helps to promote lean
muscle mass and improve one’s endurance. It also has been used
in the treatment of post-op patients whose muscles are in
danger of atrophying as well as in heart patients to increase
their ability to exercise for a faster recovery.
What is the usual or recommended dosage?
There are a variety of different factors and conditions which
will affect dosage amounts. However, the typical, average dose
for a normal man would be in the range of 10-30 grams per day.
Some of the factors that can change that amount are the type of
creatine monohydrate product you are taking, your body weight
and your percentage of body fat. Other important aspects to
take into consideration are what your individual fitness goals
are and what are the type and intensities of your workouts.
Creatine monohydrate is often taken in three different phases;
the loading phase, the maintenance phase and the wash out
phase. The loading phase generally is 20-30 grams per day and
should be taken in three to four daily dosages for at least
five days. This is to saturate your muscles with creatine and
help them to retain the energy-building substance better.
Next is the maintenance period where two to five grams are
taken per day to maintain the level of creatine in the muscles.
Most health care professionals recommend that this phase last no
longer than a month, and lastly is the wash out phase which also
usually lasts for one month. Of course, as is with any product
or supplement, it is always recommended to follow the
directions and the dosage instructions.
Are there any side effects?
Clinical research studies have shown that creatine monohydrate
has proved to be safe for consumption and does not cause any
serious side effects. There are rare instances of slight
digestive issues or some cases of stomach discomfort like gas
or bloating in the first few weeks of use. These effects may be
minimized or eradicated by lowering the dosage.
About The Author: Warren Kuhl is the owner of
http://www.Suppsearch.com. SuppSearch contains supplement
reviews and locates the lowest prices online for your
nutritional supplements.
Please use the HTML version of this article at:
http://www.isnare.com/html.php?aid#136073
##################