Creatine-Feel the Rush!

Creatine-Feel the Rush! Creatine is probably the most popular supplement on the market today. Creatine speeds up the transfer of energy from cells to muscles, hence, improving performance through a boost of energy during workouts.

Creatine is a derivative of an amino acid that is produced in the liver, kidneys, and pancreas. Extra creatine is stored in the muscles and gives an energy boost during workouts. Creatine also helps in muscle recovery after workouts.

Creatine Monohydrate was the first to hit the market. Basically it is creatine bonded with water. Since creatine is gained its popularity manufactures have made different variations trying to improve it. But all the resources and articles I've read said that the little improvements made do not justify the costs.

Creatine powders are the most commonly used and are the most trusted because of the extensive research done. They also provide more flexibility in experimenting with dosage. Creatine powers are also the most cost efficient creatine on the market, research estimates about $.20 a day.

Creatine serums are new on the market and claim to offer an advantage in the absorption into the body. Creatine is unstable in liquid form it converts to creatinine, which is the waste product of creatine so the amount of creatine you actually consume maybe lower than what you think you're consuming. This form of creatine is also very expensive.

Pill forms of creatine are hard to dissolve and very expensive.

Creatine doses average between 3 to 5 g per day and higher doses range from 20 to 30 g per day and should not be used for long periods of time. The ideal dose varies with the individual. This is found out through trial and error. 5 g a day is the recommended dose and has shown significant results.

Super-saturating your muscles with a loading phase of 20 to 25 g a day split into three to four servings for five days. This is based on the theory that your muscles have low creatine levels that could benefit from a loading phase. Studies have shown just taking the recommended dose works just as well, and after 30 days blood/creatine levels are the same.

Creatine should be taken with juice or sport drinks ( Something high in carbohydrates and glucose). The glucose from the drinks or juice causes the body to release insulin which is a hormone that transports glucose and creatine into the muscle cells. There's a lot of controversy on when to take creatine some say before a workout and some say after. I am a believer in taking my creatine after workouts and on non workout days I take it in the morning.

Creatine should be cycled, when creatine is taken in large quantities for long periods of time the body shuts down its own production of creatine. Studies have shown creatine production returns to normal after supplementation stopped.

I use creatine regularly and has been very beneficial to me and my recovery from a spinal cord injury. He gives me the energy boost I need when it comes to transfering, and it also aids in the recovery of my muscles after a workout (so I'm still able to use my muscles to transfers in and out of my wheelchair). As with any supplement make sure you buy from a reputable manufacturer such as BSN, EAS etc. etc.

Push It Hard! and Pump It!

Michael C.

http://www.pumpit-sportsnutrition.blogspot.com/