Benefits Of Creatine For Strength And Size
If you’ve been reading about some of the popular fitness supplements out there designed to help boost your performance, one product that you’ve likely heard about is Creatine.
Creatine is a well-proven supplement that will help you experience faster results – if you use it properly. Let’s go over what this supplement is all about so that you can best determine if it’s the one for you.
What Is Creatine?
Creatine, often called Creatine phosphate, is a precursor to the high energy molecule ATP (adenosine triphosphate), which fuels each and every muscular contraction. Without ATP, you would not be able to perform the intense exercise that you often hope to do in each workout session.
When Creatine combines with ADP (adenosine diphosphate) in the body, it adds that third phosphate molecule, forming the ATP your body requires.
As you begin your workout session, your body begins rapidly utilizing the Creatine along with ADP to form ATP to begin powering through each lift performed.
Eventually though, your Creatine runs out. When this happens, you will no longer be able to perform at the same intensity level. Translation, results stop.
What Creatine Does
So by supplementing with Creatine, you basically help to prolong the total amount of time you can spend in the gym before feeling heavily fatigued. It allows you to do more reps, more sets, and more work total.
That is what will give you the increased results. If you do begin performing more work total, you can expect to see strength gains along with size gains if your diet is designed properly.
Those who simply take Creatine and don’t workout any harder on the other hand will not see any greater results than they say before. It’s that additional work that brings about the greater results.
Too many people neglect this and think that simply taking Creatine will make them grow faster. It isn’t the case. Additional work has to be put in.
Taking Creatine Properly
So if you’ve decided to take Creatine, how can you do so correctly? You have two options. You can either start with a loading period, which lasts five days and has you taking 20 grams per day, divided into four, 5 gram servings.
After those five days are finished, you then move into a maintenance period which lasts for however long you choose to use Creatine, taking five grams per day, preferably before or after the workout period along with some fast acting carbohydrates for faster absorption.
Alternatively, you can skip over the loading period and simply move right into the maintenance phase, taking five grams per day.
If you do the loading phase, you will hit the point of full Creatine saturation faster, however this can also bring about increased water retention and/or bloating due to the high intake of Creatine coming in. If you don’t mind this, loading is a great strategy to use.
If you prefer to stay leaner and avoid water retention, then simply moving to maintenance is the route to go.
It will take you a little longer to see the full effects of Creatine as you won’t reach saturation as quickly, but with enough time, you will still see the same benefits.
Remember to drink more fluid while starting Creatine as it will cause a higher level of water to be taken into the muscle cells.
So there you have the facts about Creatine. For those who are involved in high intensity activity, it can be a great way to boost performance and help you see greater results from the hard work you put into your program.