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The Benefits of Supplemental Creatine
Many body builders like to take supplemental Creatine in addition to whey protein. What exactly is creatine? How does it work and how does it benefit the bodybuilder?
Let's start by understanding what creatine is, and what creatine is not.
Creatine is nitrogenous organic acid that helps provide energy to your muscles. Creatine itself is not energy. But it helps in speeding up neuromuscular functions.
It is normally found in fresh meat, and we consume Creatine in our daily diet. Since vegetables do not contain creatine, vegetarians tend to have lower amounts of creatines in their muscles. For vegetarians, a creatine supplement may help increase the levels of creatine in the muscles.
Because of its ability to boost muscle functions, it is often used to treat neuromuscular diseases.
When a healthy person consumes creatine, creatine helps to boost energy conversion efficiency. That means a bodybuilder can expand more energy during a workout due to the increase in energy levels.
Since intensity is important to any fitness enthusiast, consuming creatine supplements helps to provide the energy needed to cope with the intensity.
To date, research communities have deeply researched creatine. So far, no side effects have been found. Perhaps that's due to the fact that creatine is already present in our daily diet.
Of course, you shouldn't be exceeding your recommended dosage. Most people would require between 20g to 30g of creatine daily.
Here is a rough guide.
40kg - 12g
45kg - 14g
50kg - 15g
55kg - 17g
60kg - 18g
65kg - 20g
70kg - 21g
75kg - 23g
Compared to other bodybuilding supplements, creatine is relative inexpensive. There are affordable products that cost as cheap as $20 per 1000g of creatine. Assuming you load up on 20g of creatine each day, a 1000g bottle can last you for 1 and half months!
Here is a list of Creatine products in the marketplace:
* BSN NO-Xplode
* Gaspari Nutrition SuperPump250
* MuscleTech Nitro-Tech Hardcore
* Higher Power Micronized Creatine
* MuscleTech Cell-Tech Hardcore
* 4Ever Fit Creatine Monohydrate
* ABB Crea-Force
* AllMax Nutrition Micronized Creatine Monohydrate
* AST Micronized Creatine
* Better Body Sports Creatine Monohydrate
* Bioplex Creatine Monohydrate
The list goes on...
There are A LOT of choices in the marketplace. The only way to find out which one works for you is to start reading reviews and try out some of the products yourself.
When you consume creatine supplements, you will get to enjoy these benefits.
1) Getting a better workout.
Because creatine helps to provide more energy (ATP regeneration) to your muscles, you find that you can have a more intense workout.
2) Injury prevention.
As a bodybuilder, if you get injured, you can forget about training. Creatine can help prevent injury because it helps your muscles to cope better with the weights.
3) Build strength and speed up muscle recovery.
After a workout, if you do your exercises properly, you will have sore muscles the next day. That's good. Now give the muscle time to rest. Creatine can help speed up muscle recovery so that you can be ready for your next workout.
If you haven't recovered enough from your last workout, and you continue to stress your muscles, that may lead to injury.
Should you be consuming creatine supplements?
That depends.
Creatine can help to gain muscle mass. So if you are not looking to gain mass, a dosage of about 5g daily may work just fine.
But if you have a naturally high metabolism and can't seem to gain weight no matter what you do, then taking creatine may be just what you need.
In order to look tone and fit, you will need to gain lean muscle mass. Creatine can help build up those muscles to help achieve the look you desire.
As always, always consult a qualified fitness instructor and physician before taking any kind of supplements.
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