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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 oncreatine and how to use it.

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Creatine in the body

Creatine is found in the body where most of it is stored in the muscle.Atypical person will have the following amounts:

Creatine in the body
Weight (lb)Creatine (grams)
150113
160120
170128
180135
190143
200150
210158
220165

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 storesget used up which need to be replenished. The body can make it's ownand it gets some from our diet where sources include:

  • Beef
  • Pork
  • Turkey
  • Salmon
  • Tuna
  • Herring

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 musclewill have the ability to use more energy when in use. Then itcan grow bigger and stronger stillto deal with thisenergy usage.

The optimum way of using creatine is a loading and maintenance phase as these give the best results.

Creatine loading

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 isdivided into 4 times a day for 6 days:

Creatine loading (per day)
Weight (lb)Creatine (grams)
15019
16020
17021
18022.5
19024
20025
21026
22027.5

By now there will be a peak amount of creatine in the muscle and the maintenance phase can be started.

Creatine maintenance

Now the muscles have a peak storage of creatine the maintenance phase begins. The following is a maintenance schedule where the doseis once a day and should last around 1 to 2 months:

Creatine maintenance (per day)
Weight (lb)Creatine (grams)
1503
1603.5
1704
1804.5
1905
2005.5
2106
2206.5

Once this period is over a couple of weeks with no creatine is advisable then the loading phase can begin again.

Creatine overall

The supplement is a best seller for a good reason and that'sbecause people have found success with it. Theloading and maintenance phases can tie in with any competitions the sports person has and can give them a real edge.

Creatine is best in powdered form where it's tasteless and dissolves easily in water. Expect to pay around $20 for 500 grams. Always check for purity and theactual chemical name which is creatine monohydrate.

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Creatine side effects?

As you can expect with a popular supplement, creatine is not without it's controversy. Click above for an objective viewpoint.



















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