Creatine Supplementation for Increased Performance
and Building Muscle
Creatine is an amino acid that is in meat and fish. It is
produced by the body in the liver and kidneys and converted in
the muscles to creatine phosphate to resupply them with their
source of energy.
Intense exercise depletes muscles of creatine. By taking creatine
as a supplement you can increase the supply to the muscles. Daily
food consumption meets the body’s creatine requirements for
normal function, but for athletes who are participating in
short-term burst of energy for workouts or sports high levels of
creatine are needed.
Research on creatine over the past two decades have found that
supplementation is best for those who workout three or more times
a week.. Studies show that supplementing with creatine will
- make muscles bigger and stronger ( a two to three pound of lean
body mass is gained on average)
- increase performance in short-term activities such as weight
lifting five to ten percent.
The results of creatine supplementation can be seen usually
within as little as five days.
There have been reports of minor side effects from creatine such
as cramping and upset stomach. Drinking extra water may control
these side effects. Taking 40 or more grams of creatine in a day
may cause kidney or liver damage.
Creatine is available in capsules, liquid, or powder. Powder can
be mixed with water or juice. Creatine works best when mixed with
a liquid carbohydrate such as juice, by doing this you can
increase the muscle’s absorption of creatine up to 60 percent.
It’s important to follow the loading instructions on the label of
creatine supplements. Always consult your health car provider
before using any supplement.
Hamoon Arbabi
For more information about Creatines, Multivitamins, Proteins and
Antioxidants go to :
http://homebusiness.nexuswebs.net/creatine.htm
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