When entering into the immense market of sports supplements athletes usually look for a creatine product to take first. This is a smart choice considering creatine is the most proven, tried and true legal muscular performance enhancer available. Although it is a very powerful supplement there is much misinformation in regards to its use. Many do not understand how creatine works to produce its strength and endurance enhancements. Proper use, including which product to use, timing, and dosing are not very well known to those interested in supplementing with creatine. After this article the reader will have a valuable knowledge of which types of creatine products are effective, as well as when and how to use these products.
To understand how creatine works we must be aware of the elements that fuel muscle contractions. The main molecule exploited for energy in muscle contractions is Adenine Triphosphate, known as ATP. ATP is a complex molecule composed of the nucleotide adenine and a tail of three phosphates. Energy is extracted by the body in a reaction that tears a phosphate group off of the ATP molecule. Energy is extricated and the phosphate group is transferred to a protein enabling it to change shape and start a chain of similar events which make up a muscle contraction. After this reaction takes place what is left is an Adenine diphosphate or ADP molecule (adenine nucleotide with a tail of only two phosphate groups). This ADP is then recycled and converted back into an ATP molecule in and by the cells mitochondria. Creatine dramatically increases energy output by contributing a free phosphate group. This increases the amount of ATP and reduces the workload of the mitochondria.
When deciding on the best creatine to take, there are a number of factors to take into account . First, it is important that the product contains a superior type of creatine. Check the label and make sure 'creatine monohydrate' is not the only form of creatine listed. One thing to be aware of in a label is creapure, this is simply 100% pure creatine monohydrate under a brand name. Many websites will recommend pure micronized creatine monohydrate or creapure but this is a very outdated, inefficient and ineffective creatine supplement. It is crucial that the product has one or more of the following creatines contained in it: 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). Another thing to consider is what other supplements are contained in the product. Many supplement companies will integrate nitric oxide precursors, amino acids and other performance enhancing nutrients into their creatine supplement. Additional nutrients are beneficial for increasing muscular gains and also raise the value to the product.
A few myths about creatine and its use must be banished . Oftentimes mislead 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 impulse to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore crucial to drink enough water especially while training or undergoing physical activity.
The last topics to be discussed are dosing and timing. It is herein advised never to exceed 20mg of creatine per day. Most products have a recommended dosage of 10mg per day. To get the most benefit from your creatine it should be taken a half an hour prior to training. This method of creatine intake ensures your muscles have access to the highest amount possible. Although this time is preferred, creatine will produce effects regardless of when it is consumed.
It should now be evident that creatine has very real effects on training capacity and strength and is a very legitimate solution for those seeking a competitive edge. Now that the reader is aware of the more advanced variations of creatine, never again shall money be squandered away on inferior creatine products. The rumors about liver dangers and water consumption have been cleared . With this and the knowledge on how and when to take creatine, the reader is well equipped to make smart choices, and reap the benefits of proper creatine supplementation.
