Beginners Guide to the Creatine Supplement
Widely known in sports circles creatine has built up a big reputation for itself. It's now one of the biggest selling dietary supplements today. Here we give you the lowdown on creatine and how to use it.
Creatine in the body
Creatine is found in the body where most of it is stored in the muscle. A typical person will have the following amounts:
Creatine is an amino acid and comes into play when a quick burst of energy is needed which is why it's so popular with sprinters, bodybuilders and the like. Creatine stores get used up which need to be replenished. The body can make it's own and it gets some from our diet where sources include:
As you can see our primary sources are meats and fish.
The reason supplementation can help is because the muscles have the ability to store far more than we take in from our diet. Therefore the muscle will have the ability to use more energy when in use. Then it can grow bigger and stronger still to deal with this energy usage.
The optimum way of using creatine is a loading and maintenance phase as these give the best results.
Creatine loading involves giving the muscle new levels of creatine by consuming larger amounts for a period of days. The following is a loading plan by weight. The dose is divided into 4 times a day for 6 days:
By now there will be a peak amount of creatine in the muscle and the maintenance phase can be started.
Now the muscles have a peak storage of creatine the maintenance phase begins. The following is a maintenance schedule where the dose is once a day and should last around 1 to 2 months:
Once this period is over a couple of weeks with no creatine is advisable then the loading phase can begin again.
The supplement is a best seller for a good reason and that's because people
have found success with it.
The loading and maintenance phases can tie in with any competitions the sports
person has and can give them a real edge.
For quality micronized creatine Click Here!
As you can expect with a popular supplement, creatine is not without it's controversy. Click above for an objective viewpoint.