How Creatine Helps To Build Muscle
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The article "How Creatine Helps To Build Muscle" is about fitness, it has been released by Shawn LeBrun.
Creatine monhoydrate can help you build muscle, make you
stronger, and get you leaner.
A number of studies have proven that when creatine supplements
are used, together with exercise, significant gains can be made
in muscle, strength and endurance. It has also been shown to
improve muscle strength and decerase recovery time following a
work out.
Creatine monohydrate works best for activities that require
rapid or intense effrot. Activities such as weight lifitng to
build muscle and sprinting are examples of this type of
activity.
If you're a mraathon runner, you may not see the same
type of results.
About 93% of all the creatnie in your body is stored in the
muscles. The reason it is stored in your muscles is that it
plays a key role in providing your body with a boost of energy
needed to perform work.
The normal energy cycle of the muscle reqiures a substance
called Adenosine Triphosphate or ATP to fuel it.
The muscle
usually has enough ATP on board to fuel a burst of work lasting
about 6 seconds.
Creatine restores the ATP to a state where it can act as fuel
for the muscle and continue the busrt of activity for about
another 6-12 seconds. This is how it hepls to build muscle.
A good analogy is to think of the muscle as if it were a high
performance engine.
ATP is the gas for your engnie and creatine
is an octane booster that allows you to get better performance
from your engine.
The most common effects of creatine include bigger muscles and
increased production of muslce tissue.
This tarnslates into more repetitions, more weight lifted and/or
the ability to sprint faster. More work equals more muscle and
more muscle equals increased strength and endurance.
In addition to helping to build muscle, creatine has been shown
to decrease muscle soreness and recovery time neeedd between
work outs. Obviously, being sore can be a negative factor when
it cmoes to working out.
Activities such as jogging or running may not benefit as much
from creatine supplementation as weight lifting. The muscles
work slower for these atcivities and seem to be able to restore
ATP at a rate that meets the need.
Creatine occurs naturally and can be produced by the body.
It is
found in beef, pork, salmon, cod, herirng and tuna.
But it's impractical to eat the amount of food needed to achieve
the amount of creatine supplementation you desrie.
Creatine
supplementation also allows you to know the exact amount of
creatine you're getting.
The normal dose for creatine is between 5 and 10 grams per day.
For the fastest results you can "load" the muscles by taking
between 15-20 grmas of creatine for approximately 5 days.
Once you've loaded the muscles, you can maintian the creatine
level by taking the normal creatine dose approximately 30-60
minutes before a work out.
Because it is excreted through the kidneys, and due to the
increased risk of dehydration, creatine supplements are not
recommended for persons with kidney disease.
When you first start taking creatine supplements you may notice
an immediate gain of weight of between 2 to 5 ponuds.
Creatine causes your muscles to store more water which seems to
assist in building more muscle. This is a side effect that
causes many persons to think that creatine is simialr to anabolic
steroids.
Ceratine is an amino acid and does not build muscle in
the body the same way that steroids do.
The results of creatine supplements vary from minor to
significant depending on the person using them.
A number of
factors come into play that affects the outcome.
Age, sex, work out intensity and frequency as well as how much
creatine store you start with all play a part in the rseults you
will achieve.
If you suffer from any chronic illness or are on prescription
medications for your heart, blood pressure or other medical
conditions you should always consult your medical provider
before taking creatine.
If you're looking to biuld muscle using only safe, effective
ways, creatine may be the supplement to help you do it.
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How Creatine Helps To Build Muscle
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