Many athletes and fitness enthusiasts consider implementing creatine supplementation at some point in their career. Unfortunately, there are a lot of misconceptions and misinformation regarding the topic. Many do not comprehend how creatine works in the body to improve muscular endurance and strength. It can be a very frustrating and perplexing task discerning which creatine to take and how to use it. In the next few minutes you will learn how simple it is to choose the correct creatine product and implement it appropriately.
When attempting to gain an understanding of the biological ramifications of creatine supplementation we must first acquire a basic understanding of the energy that drives muscle contractions. Muscle cells and cells of all organ systems function off of the energy derived from the molecule Adenine Triphosphate (ATP). The molecule ATP consists of the nucleotide adenine and a tail of three phosphate groups. The body harnesses energy when a chemical reaction occurs that pulls one phosphate group off of the ATP molecule resulting in a standalone phosphate group and an Adenine Diphosphate (ADP) molecule. The single phosphate group is transported by an enzyme to a muscle protein which once linked to this phosphate will change shape and contract. The left over ADP molecule consisting of adenine and only two phosphate groups cannot be utilized for energy and is transported to the mitochondria of the cell where the mitochondria will work to recycle it back into an ATP molecule. Creatine works by throwing in free phosphate groups to the mix, quickly creating more ATP from ADP. Creatine therefore results in less strain on the mitochondria and more free energy molecules for muscle cells to use.
Before paying for a creatine product one should know what factors to take into consideration . The most important factor to be aware of is the form of creatine that is contained in the product. It is not smart to purchase a creatine supplement 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 Make sure that 'creatine monohydrate' is not the only type of creatine listed, as this is an inferior and outdated form of creatine supplementation.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 notice that the ingredient 'creapure' is in fact only a name for pure creatine monohydrate. Numerous ignorant so called experts and GNC employees will recommend outdated and ineffective creatine monohydrate products. There are plenty of new advanced and far more effective variations of creatine and it is recommended that any creatine supplement you are reviewing utilizes one of these cutting-edge creatine variants . The following are the advanced types of creatine that should be contained in a creatine product to make it worth purchasing: 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). One last factor to take into consideration when previewing a creatine product is if it has any added ingredients . Very often supplement companies will throw in amino acids, nitric oxide precursors, joint care supplements and/or vitamins in their creatine products. While all of these enhancements are beneficial and add value to the products they are not needed for the performance of the creatine.
After a quality creatine product has been chosen it must be implemented and used correctly. It is important to dispel the age old myth that creatine is dangerous and harmful to the liver. This is false in all scenarios of correct creatine use. This myth arises from the fact that the body requires sufficient water intake alongside creatine supplementation. Since the digestion and absorption of creatine needs adequate water the probability of dehydration is slightly increased. As you may or may not know dehydration is very taxing to the liver. To ensure safety and good health in the user it is recommended that he or she simply drink water whenever nature calls them to do so. Never go thirsty or ignore the body's natural impulse to drink water. Water is especially important during training or physical activity and it is highly advised to have an ample water supply on hand during these times.
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 dangerous 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 consume around 10mg a day. Creatine is confirmed to increase strength and muscular endurance regardless of when it is taken. While this is true, there is indeed 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 available.
It should now be evident that creatine has very real effects on your training capacity and strength and is a very viable solution for those seeking a competitive edge. Now that you are aware of the more potent variations of creatine, never again shall you squander your money away on inferior creatine products. We havecleared the rumors about liver dangers and water consumption. With this and the knowledge on how and when to take creatine, you are well suited to make smart choices, and reap the benefits of proper creatine supplementation.
When attempting to gain an understanding of the biological ramifications of creatine supplementation we must first acquire a basic understanding of the energy that drives muscle contractions. Muscle cells and cells of all organ systems function off of the energy derived from the molecule Adenine Triphosphate (ATP). The molecule ATP consists of the nucleotide adenine and a tail of three phosphate groups. The body harnesses energy when a chemical reaction occurs that pulls one phosphate group off of the ATP molecule resulting in a standalone phosphate group and an Adenine Diphosphate (ADP) molecule. The single phosphate group is transported by an enzyme to a muscle protein which once linked to this phosphate will change shape and contract. The left over ADP molecule consisting of adenine and only two phosphate groups cannot be utilized for energy and is transported to the mitochondria of the cell where the mitochondria will work to recycle it back into an ATP molecule. Creatine works by throwing in free phosphate groups to the mix, quickly creating more ATP from ADP. Creatine therefore results in less strain on the mitochondria and more free energy molecules for muscle cells to use.
Before paying for a creatine product one should know what factors to take into consideration . The most important factor to be aware of is the form of creatine that is contained in the product. It is not smart to purchase a creatine supplement 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 notice that the ingredient 'creapure' is in fact only a name for pure creatine monohydrate. Numerous ignorant so called experts and GNC employees will recommend outdated and ineffective creatine monohydrate products. There are plenty of new advanced and far more effective variations of creatine and it is recommended that any creatine supplement you are reviewing utilizes one of these cutting-edge creatine variants . The following are the advanced types of creatine that should be contained in a creatine product to make it worth purchasing: 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). One last factor to take into consideration when previewing a creatine product is if it has any added ingredients . Very often supplement companies will throw in amino acids, nitric oxide precursors, joint care supplements and/or vitamins in their creatine products. While all of these enhancements are beneficial and add value to the products they are not needed for the performance of the creatine.
After a quality creatine product has been chosen it must be implemented and used correctly. It is important to dispel the age old myth that creatine is dangerous and harmful to the liver. This is false in all scenarios of correct creatine use. This myth arises from the fact that the body requires sufficient water intake alongside creatine supplementation. Since the digestion and absorption of creatine needs adequate water the probability of dehydration is slightly increased. As you may or may not know dehydration is very taxing to the liver. To ensure safety and good health in the user it is recommended that he or she simply drink water whenever nature calls them to do so. Never go thirsty or ignore the body's natural impulse to drink water. Water is especially important during training or physical activity and it is highly advised to have an ample water supply on hand during these times.
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 dangerous 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 consume around 10mg a day. Creatine is confirmed to increase strength and muscular endurance regardless of when it is taken. While this is true, there is indeed 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 available.
It should now be evident that creatine has very real effects on your training capacity and strength and is a very viable solution for those seeking a competitive edge. Now that you are aware of the more potent variations of creatine, never again shall you squander your money away on inferior creatine products. We havecleared the rumors about liver dangers and water consumption. With this and the knowledge on how and when to take creatine, you are well suited to make smart choices, and reap the benefits of proper creatine supplementation.
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.
No comments:
Post a Comment