Creatine Mono Hydrate FAQ

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Creatine Monohydrate FAQ By : http://superbodybuildingtips.wordpress.com What is Creatine? Creatine is a nutrient naturally found in all our bodies. It is a combination of 3 amino acids; arginine, glycine and methionine. Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contraction is initially fuelled by ATP (adenosine-triphosphate ).There is only enough ATP to provide energy for approximately 10 seconds. For this energy system to con
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  Creatine Monohydrate FAQ By : http://superbodybuildingtips.wordpress.comWhat is Creatine?Creatine is a nutrient naturally found in all our bodies. It is acombination of 3 amino acids; arginine, glycine and methionine. Creatinehelps provide the energy our muscles need to move, particularly quick andexplosive movements. Muscle contraction is initially fuelled by ATP(adenosine-triphosphate ).There is only enough ATP to provide energy for approximately 10seconds.For this energy system to continue, more ATP is required. Creatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate),thus recreating ATP. Increasing the muscle's supply of creatine phosphatehelps increase the rate in which the body can supply ATP. This increasesthe muscles capacity to do work and improves the energy efficiency of themuscle. Research shows Creatine to be effective in improving trainingintensity and recovery. It is able to pass through the gut wall (stomach)and into the bloodstream intact and upon entering the muscle cells, isconverted into Creatine Phosphate (CP).What is Creatine Phosphate?Creatine Phosphate is an organic compound in muscle fibers that is fractured enzymatic ally for the production of ATP.What is Adenosine TriPhosphate (ATP)?ATP is the organic compound found in muscle which, upon being broken down enzymatic ally,yields energy for muscle contraction. Creatine enhances your body'sability to make protein within the muscle fibers, which also increasesyour muscle mass (Creatine increases cellular hydration. The hydratedmuscle has increased permeability, which allows more amino acids intothe muscle cell). Building up a supply of these contractile proteins (actin and myosin ) increases your muscles ability to perform physicalwork. The bottom line here, is that creatine will allow you to to perform more repetitions with a given weight. This will increase thetime under tension, thus increasing the recruitment of muscle fibers,which will in turn increase the number of fibers stimulated. It also prevents your body from relying on another energy system calledglycolysis, which has lactic acid as a byproduct. Lactic acid createsthe burning sensation you feel during intense exercise.  Does this mean I will be able to lift more or runfaster?Indirectly, YES! Directly, POSSIBLY! Creatine does not makeYOU stronger or faster, YOU make YOU faster or stronger. Creatineallows you to train at a higher intensity level and to recover faster.If your recovery is better then you are in a fresher more rested state before you commence your next session and as a result you will derivemore benefit from this session than would otherwise have been possible. Let's use the Bench Press as an example: Prior to Creatineour subject, let's call him Maximus (mac-zim-us) was doing 4 sets onthe Bench Press. His goal was to do 4 sets of 8 repetitions with225lbs, he usually got 8, 8, 6, and 4. By sets 3 and 4 he was fatiguedand as a result he could not reach his goal. When Maximus takesCreatine he is likely to see an improvement in recovery significantenough to enable him to achieve his goal of 4 sets of 8 repetitions. Now if Maximus continues to use Creatine, eat sensibly, train withintensity and passion over a 12-16 week period it would be possiblefor him to increase his Bench Press to @ 250lbs for 4 sets of 8repetitions. Finally - remember you have to do the work! Use Creatineto progress not to standstill.Where is Creatine Found Naturally?You may be asking, Why do I need it if it is found naturally in my body . Well, the reason isthatmost people only ingest about one gram of creatine from food sources per day. That, coupled with average endogenous production of another gram, totals a relatively paltry 2 grams of creatine per day. If youare a heavy consumer of red meat, don't expect dramatic results fromcreatine supplementation ( 1 pound of beef equals approximately 2grams of creatine, and 4.6 grams in every pound of herring. Over 2grams per pound in most fish). Those likely to experience the bestresults are vegetarians. Vegetarians synthesize the supplement just astheir carnivorous brethren do; they seldom top off their muscle storesof creatine since they avoid the rich food sources such as beef. As aconsequence, they react well to creatine. Creatine supplements aresuitable for even hard-core vegans, since the product is synthetic andnot derived from animal sources.Can Creatine become toxic with long term use?In truth, nobody knows. Although the body makes only 1-2 grams per day, the odds aregood that your body can handle an intake of 5 or more grams per day.Anybody over 200 pounds can take 10 grams quite safely provided thatthey drink sufficient fluids ( to avoid cramping ). Some people have   been taking as much as 20-30 grams a day since it was first availablein 1990.Is Creatine Safe?Yes, Creatine is a natural amino acid present in the body of humans and animals. The human body has 100-115 grams of creatine in the form of creatine phosphate. No negative side effectshave been noted in the research with the recommended levels of supplementation.Are there any noted side effects?Creatine is so efficient at shuttling water into the intramuscular compartment, that an emergentside effect associated with it is that of muscle cramping. This mostoften occurs when too little fluid is consumed whilst supplementingwith creatine. Muscle Cramping, strains and tears are all anecdotalevidence that are not supported by scientific fact. Creatine drawswater away from the internal working organs and therefore if you takea lot with no water then a mild stomach cramp will occur. How to avoidthis? Simple: drink 1 pint of water with every dose! Water makes sensefor an athlete and most of us are guilty of consuming way too little.In an ideal world we should drink 4-5pints of water a day. It will benefit us and also benefit the CM we are taking. The extra water willhelp maximize the effects of the CM.When Is The Best Time to Take Creatine?For best results, on training days, take creatine after your workout. It will not make younauseous and is best taken at this time in order to replenish loststores. If you wish to take more on a training day ( i.e. 10 grams),then take half pre-workout and remaining half post-workout.How much should I take?Recommended dosages are as follows:-Less than or equal to 140lbs = 5-6grams per day is maintenance-141lbs to 168lbs = 6-7.5 grams per day is maintenance-169lbs to 199lbs = 8 grams per day is maintenance-200lbs to 242lbs = 8-10 grams per day is maintenance 242lb+ = 10-12* Please note a level teaspoon is roughly 3 grams. Always divide  the dose.Ways to Take Creatine.You will find many different recommendations on how to take creatine. Studies have shown thatyouget a 60% greater cell uptake of creatine if you combine it with asimple sugar base, such as grape juice ( naturally rich in glucose ).A big insulin spike will push the creatine into the muscle. Do notever take creatine with orange juice! Very simply it negates the positive effects due to it's acidity. This is presently a matter for open debate, but possibly the best way to take CM is with warm water;you can add simple carbohydrates if required. Cranberry juice isrecommended if you are prone to upset stomachs, it can help alleviatethe upset.Creatine Shuttle'sTheory is that in order to maximize the effects of Creatine consumption it is necessary to take itwith asimple carbohydrate The idea is that this will promote an insulinspike which will shuttle CM into your muscles. The basicingredient in all shuttles is Creatine and Dextrose. In a 1000 gramcontainer most will have 200 grams of creatine and 800 grams of dextrose. Some will throw in extras like glutamine etc. but in allhonesty not enough to make a difference.Why use a shuttle?In today's fast paced world it is really only for convenience. They are more expensive but everyconveniencefood/drink always is!How much are they?1kg containers are on sale in stores for  between £28 - £40. £40-00 is really taking the piss. You will get at best 1 month from a 1kg container.Advisory note: Buy it if you want but only use it on your trainingdays. On non-training days only take regular CM ( Creatine Monohydrate). If the idea is to shuttle CM into your system then possibly theonly time this should be taken is either before or during a workout.Do I need to initially go through the loading phase?
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