In this article I'll be going over what creatine is, how it affects the body and how it can help you get in shape. I'll also be looking at how much you need on a daily basis to help you reach your goals.
Creatine is an organic acid that occurs naturally in the body. It helps to supply energy to all the cells in the body, especially the muscles. It is naturally produced from amino acids in the kidneys and liver. It is transported through the body in the blood to the muscles. Nearly all (95%) of the body's total creatine is found in the skeletal muscles. The heart, brain and testes hold the remainder.
Creatine supplementation is used by those who want to gain muscle mass. Because it helps to supply energy to the muscles, creatine can help you push through your work out where you would normally gas out. Supplementation increases the body's stores of creatine so essentially it will help you to push harder for a longer period of time.
For those who are looking to increase their lean muscle mass, increase their strength and endurance, you should supplement your diet with creatine. By increasing your lean body mass, you increase your metabolism and fat burning ability. So in short, when you supplement your work outs with creatine, you increase your ability to burn fat during and AFTER exercise.
Research has shown that supplementation of 5 to 20 grams per day is safe. Exceeding those amounts increase the probability that you will be wasting your money. Your body will probably not be able to absorb more and you will end up passing it from your body. Creatine has a short life in the body and is usually passed through the urine about 3 hours after it's ingested. After a loading period of 12 to 24 grams per day for 1 to 2 weeks, it is standard practice to take small doses of 2 to 5 grams daily over 3 to 6 hour intervals. The loading phase shortens the time it takes to see results from creatine. Loading is not necessary but it will decrease the time from around 4 weeks to 2.
Along with creatine supplementation, maintaining proper hydration levels are key to increasing performance. Drinking 4 ounces of water for every 3 grams of creatine is the norm. Mixing creatine into a fast acting carbohydrate (like juice) will help get it to the muscles faster. When the body breaks the juice down, it produces glucose which in turn produces insulin. The creatine will catch a ride on the insulin into your muscles. The general belief is that taking creatine on an empty stomach helps with absorption.
There are several types of creatine on the market today but creatine monohydrate is considered the best. It is really up to you which you decide to take. Be sure to follow the manufacturers instructions on the label. You will of course want to talk to your doctor if you have a history of liver or kidney problems.
Wyllie Lum - Independent Team Beachbody Coach
"I help others build their better health, fitness and financial futures."
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