Creatine Supplements – Boost the Energy Delivered to Your Muscles!
Creatine has rapidly become one of the most popular supplements used both in athletics and bodybuilding today. There is good reason for this, as creatine has been heavily researched since the early 20th Century and the creatine effects on muscle growth are well documented.
Generally speaking, creatine and protein supplementation form the two major components of supplement routines. Creatine has a number of documented effects which are useful to athletes, particularly with regard to weightlifting and bodybuilding.
The main effect is that it boosts the energy delivered to muscles by helping you convert ADP to ATP (the main energy transfer molecule).
With the extra ATP generated through creatine supplementation, you’re able to recover faster in the gym, pushing your body to do more reps and sets during the workout before failure.
Creatine supplementation has been reported to have a number of other desirable effects:
- Increasing hypertrophy by enlarging satellite muscles
- Decreasing your body’s levels of the muscle-growth limiting protein called Myostatin
- Increasing your body’s production of natural anabolics like Somatomedin C
- Increasing both testosterone and dihydrotestosterone
- Creatine has even been shown to increase cognitive function in vegetarians!
Despite these incredible effects, creatine is not controlled or considered a ban substance in any athletic competitions. There have also been several short-term and long-term studies which have demonstrated its safety.
The only people who are medically recommended not to use creatine are those with renal disease because taking creatine can worsen it.
This doesn’t mean that you can go wild with it, however. Like all things, taking well over the recommended dosage can be dangerous, so be sure to pay attention to the directions.
There are a variety of different forms of creatine, but the major ones are creatine monohydrate, creatine ethyl ester, and creatine hydrochloride.
Creatine monohydrate is the most popular; although due to recent claims that esterified creatine is better absorbed creatine ethyl ester has been increasing in popularity.
The claims about its increased absorption still remain to be scientifically verified, however. Creatine hydrochloride, on the other hand, has been shown to be much more soluble in water than other varieties, meaning that it’s effective at much lower doses.
Generally, since creatine delivers an energy boost, it is taken as a pre workout supplement. But creatine leaves your body fairly quickly, so it’s important to time your workout accordingly.
Peak concentrations in your body are achieved between one and two hours after ingesting the creatine, and it leaves your body in about three hours.
Depending on how long your workout is, you should plan so that you’re getting as much of your workout in that 1-2 hour range as possible. The bottom line is that creatine has earned its reputation as a great supplement through years of use and research.
It’s not only sold by itself, but is a component in many supplement blends for the simple reason that it works. Creatine is one of the most important and effective supplements today.