Muscle Building with Creatine Supplements
November 5, 2008
Creatine is widely known sports supplement which helps in muscle building. It is considered as the supplement that gives the fastest result in body building. It is good to know how creatine works so you can decide whether you want to use it or not. Creatine is naturally produced in the body with certain amino acids which are available in food, especially meat products and fish.
The body uses creatine to synthesise muscular fuel to enable it to perform activities like weight lifting. It is good for those who perform anaerobic activities. It is vital in making workouts successful. Read on to find out how creatine supplements are done.
How creatine supplements are done.
There is a loading phase which is followed by a maintenance period. During the loading phase the muscles are saturated by taking 20 to 30 grams mixed with non-acidic fruit juice or water daily for between 4 to 7 days. This is followed by an intake of 4 to 15 grams daily. Don’t abuse by taking more. You can decide to go on like this or take it for 6 weeks and break to start another loading phase seven weeks later. Supplements are available as pills or powder.
How it works
Not long after loading you will develop water weight gain. This will not last long. It will be flushed out. So you must be aware of that if not you will be disappointed. Creatine in itself does not improve muscles unless it is combined with the exercise that is required.
Side effects
As with all medicines creatine has some side effects, but these are very mild. They are initial muscle crumps in some people. Others may experience nausea and gastro-intestinal disorders. These side effects occur in the initial stages, but the body adjusts to it later. There are no known long term side effects of creatine because studies to that effect have not been done. Care must therefore be taken in using creatine supplement. The only thing is to make sure you exercise well when you are taking creatine.
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