A lot of people seeking to get an edge in their field of athleticism or physical training become fascinated in taking advantage of some form of creatine supplementation. While this is a advantageous choice of action there is generally a lot of poor advice given concerning using creatine. This misinformation surrounding the subject can make selecting a creatine and understanding how to properly use the supplement a confusing job. The majority of athletes simply do not know how creatine works, how to properly consume it or how to choose the right creatine to take. This page will describe in detail the bodily ramifications of creatine, which creatine products are of actual value and how to use this supplement properly .
Creatine, or scientifically known as creatine phosphate works in the body by optimizing the bodies main energy source (ATP). ATP stands for adenine triphosphate which is a complex molecule containing an adenine nucleotide and a tail of three phosphate groups. Muscle fibers as well as all organ systems use this molecule for energy. In the body, energy is utilized when a reaction occurs that strips a phosphate group from an ATP molecule turning it into an ADP molecule (Adenine Diphosphate). The removed phosphate group is transferred to a muscle protein and causes it to change shape which starts a chain reaction that is known as a muscle contraction. ADP molecules cannot be used for energy and are sent to the cells mitochondria where it is worked on to be made an ATP molecule again. Creatine provides a free phosphate group that rapidly recycles ADT back into the usable energy molecule ATP. This allows the user to experience increased endurance and strength.
Before buying a creatine product one should know what aspects to take into consideration . The most important thing to be aware of is the type of creatine that is contained in the product. It is not ok to purchase a creatine product that does not have a superior form of creatine in it. Make sure that 'creatine monohydrate' is not the only type of creatine listed, as this is an inferior and outdated form of creatine supplementation. The reader should also take note that the ingredient 'creapure' is in truth only a name for pure creatine monohydrate. Numerous unlearned so called experts and GNC employees will recommend obsolete and unproductive creatine monohydrate products. There is a wide variety new advanced and far more potent types of creatine and it is strongly suggested that any creatine supplement you are scrutinizing utilizes one of these new types of creatine. The following are the superior kinds of creatine that should be present in a creatine product to make it worth buying : Creatine Ethyl Ester (CEE), Kre-Alkalyn, Creatine Anhydrous, Di-Creatine Malate (2CM), Creatine Alpha-Ketoglutarate (creatine AKG), Magnesium Creatine Chelate (Creatine Magnapower), Creatine Citrate, Di-Creatine Orotate and Tri-Creatine Malate (3CM). The last component to take into consideration when looking at a creatine product is if it has any added substances . Often enough supplement companies will add amino acids, nitric oxide precursors, joint care supplements and/or vitamins in their creatine products. While all of these enhancements are helpful and add value to the products. They are not, however necessary for the function of the creatine.
A few myths about creatine and its use must be renounced. Quite often misinformed mothers and high school health teachers will declare that creatine is dangerous and negatively effects the liver. This is absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is precautionary advice that one using creatine always drink water when thirsty and never ignore the body's natural inclination to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore vital to drink enough water specifically while training or undergoing physical activity.
Now that we have covered how creatine works, which types are effective and how to use creatine safely, it is time to cover the important topics of dosing and timing. Firstly, it is harmful to consume more than 20mg of creatine daily. Most products recommended dosage is between 5mg and 15mg a day. For efficiency and safety it is herein recommended to not exceed 10mg a day. Creatine is proven to increase strength and muscular endurance regardless of when it is taken. While this is true, there is in reality an optimal time to consume creatine and that is 30 to 45 minutes prior to training. This is best because it gives muscles access to the highest amount of creatine possible.
Quite obviously, creatine is capable of boosting strength and endurance in athletes who use it properly. Now that the reader has been informed on the more potent and advanced forms of creatine never again shall money be invested poorly on inferior creatine products. After abolishing the rumors regarding creatine being dangerous the reader can now take creatine confidently knowing that an adequate water consumption is all that is needed to stay safe. With this new knowledge you are now prepared to choose a quality creatine product and implement it effectively and correctly.
Creatine, or scientifically known as creatine phosphate works in the body by optimizing the bodies main energy source (ATP). ATP stands for adenine triphosphate which is a complex molecule containing an adenine nucleotide and a tail of three phosphate groups. Muscle fibers as well as all organ systems use this molecule for energy. In the body, energy is utilized when a reaction occurs that strips a phosphate group from an ATP molecule turning it into an ADP molecule (Adenine Diphosphate). The removed phosphate group is transferred to a muscle protein and causes it to change shape which starts a chain reaction that is known as a muscle contraction. ADP molecules cannot be used for energy and are sent to the cells mitochondria where it is worked on to be made an ATP molecule again. Creatine provides a free phosphate group that rapidly recycles ADT back into the usable energy molecule ATP. This allows the user to experience increased endurance and strength.
Before buying a creatine product one should know what aspects to take into consideration . The most important thing to be aware of is the type of creatine that is contained in the product. It is not ok to purchase a creatine product that does not have a superior form of creatine in it. Make sure that 'creatine monohydrate' is not the only type of creatine listed, as this is an inferior and outdated form of creatine supplementation. The reader should also take note that the ingredient 'creapure' is in truth only a name for pure creatine monohydrate. Numerous unlearned so called experts and GNC employees will recommend obsolete and unproductive creatine monohydrate products. There is a wide variety new advanced and far more potent types of creatine and it is strongly suggested that any creatine supplement you are scrutinizing utilizes one of these new types of creatine. The following are the superior kinds of creatine that should be present in a creatine product to make it worth buying : Creatine Ethyl Ester (CEE), Kre-Alkalyn, Creatine Anhydrous, Di-Creatine Malate (2CM), Creatine Alpha-Ketoglutarate (creatine AKG), Magnesium Creatine Chelate (Creatine Magnapower), Creatine Citrate, Di-Creatine Orotate and Tri-Creatine Malate (3CM). The last component to take into consideration when looking at a creatine product is if it has any added substances . Often enough supplement companies will add amino acids, nitric oxide precursors, joint care supplements and/or vitamins in their creatine products. While all of these enhancements are helpful and add value to the products. They are not, however necessary for the function of the creatine.
A few myths about creatine and its use must be renounced. Quite often misinformed mothers and high school health teachers will declare that creatine is dangerous and negatively effects the liver. This is absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is precautionary advice that one using creatine always drink water when thirsty and never ignore the body's natural inclination to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore vital to drink enough water specifically while training or undergoing physical activity.
Now that we have covered how creatine works, which types are effective and how to use creatine safely, it is time to cover the important topics of dosing and timing. Firstly, it is harmful to consume more than 20mg of creatine daily. Most products recommended dosage is between 5mg and 15mg a day. For efficiency and safety it is herein recommended to not exceed 10mg a day. Creatine is proven to increase strength and muscular endurance regardless of when it is taken. While this is true, there is in reality an optimal time to consume creatine and that is 30 to 45 minutes prior to training. This is best because it gives muscles access to the highest amount of creatine possible.
Quite obviously, creatine is capable of boosting strength and endurance in athletes who use it properly. Now that the reader has been informed on the more potent and advanced forms of creatine never again shall money be invested poorly on inferior creatine products. After abolishing the rumors regarding creatine being dangerous the reader can now take creatine confidently knowing that an adequate water consumption is all that is needed to stay safe. With this new knowledge you are now prepared to choose a quality creatine product and implement it effectively and correctly.
About the Author:
Before purchasing a new creatine supplement, learn more about the top creatine products of 2013. Visit www.bestcreatinetotake.com to get detailed reviews and ratings on the most effective and valuable creatine products on the market today.
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