How To Implement Creatine Correctly
By Jonathan William Rutt
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 understand how creatine works in the body to increase muscular endurance and
strength. It can be a very frustrating and perplexing task deciphering which creatine to take and how to
use it. In the next few minutes you will discover how simple it is to choose the correct creatine product
and implement it appropriately.
Creatine, or scientifically known as creatine phosphate works in the body by optimizing the
bodies main energy source (ATP). ATP stands for adenine triphosphate which is a complex molecule
comprised of an adenine nucleotide and a tail of three phosphate groups. Muscle fibers as well as all
organ systems use this molecule for energy. In the body, energy is made available when a reaction
occurs that removes a phosphate group from an ATP molecule turning it into an ADP molecule (Adenine
Diphosphate). The single phosphate group is transferred to a muscle protein and causes it to change
shape which starts a chain reaction that is known as a muscle contraction. ADP molecules cannot be
used for energy and are sent to the cells mitochondria where it is worked on to be made an ATP
molecule again. Creatine provides a free phosphate group that immediately recycles ADT back into the
usable energy molecule ATP. This allows the user to experience enhanced endurance and strength.
When deciding on the best creatine to take, there are a number of things to take into
consideration. First, it is critical that the product contains a superior type of creatine. Check the label
and make sure 'creatine monohydrate' is not the only type of creatine listed. One thing to be aware of
in a label is creapure, this is simply 100% pure creatine monohydrate under a brand name. Many
articles will recommend pure micronized creatine monohydrate or creapure but this is a very outdated,
inefficient and ineffective creatine supplement. It is important that the product has one or more of the
following creatines contained in it: 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). Another
thing to consider is what other supplements are contained in the product. Many supplement companies
will integrate nitric oxide precursors, amino acids and other performance enhancing supplements into
their creatine supplement. Additional nutrients are beneficial for increasing muscular gains and also
raise the value to the product.
A few myths about creatine and its use must be banished. Oftentimes mislead mothers and
high school health teachers will claim that creatine is dangerous and negatively affects the liver. This is
absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine
while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is
precautionary advice that one using creatine always drink water when thirsty and never ignore the
body's natural inclination to drink water. Taking creatine only very slightly increases ones tendency to
become dehydrated. It is therefore imperative to drink enough water specifically while training or
undergoing physical activity.
The last topics to be discussed are dosing and timing. It is herein advised never to exceed 20mg
of creatine per day. Most products have a recommended dosage of 10mg per day. To get the most
benefit from your creatine it should be taken a half an hour before training. This method of creatine
intake assures your muscles have access to the highest amount possible. Although this time is optimal,
creatine will produce effects regardless of when it is consumed.
It should now be obvious that creatine has very real effects on training capacity and strength
and is a very legitimate solution for those seeking a competitive edge. Now that the reader is aware of
the more effective forms of creatine, never again shall money be squandered away on inferior creatine
products. The rumors about liver dangers and water consumption have been abolished. With this and
the knowledge on how and when to take creatine, the reader is well equipped to make smart choices,
and reap the benefits of proper creatine supplementation.
What Is The Best Creatine Product To Take? Visit www.bestcreatinetotake.com to get detailed reviews
and ratings on the most effective and valuable creatine products on the market today.