What is a Creatine Supplement?

Creatine supplements are a compound naturally produced in the liver, kidneys and pancreas that supplies our muscles with energy.  Once it reaches the muscles it is converted into phosphocreatine and used to regenerate ATP (adenosine triphosphate), the body’s ultimate energy source.  Creatine occurs naturally in many foods, especially herring, salmon, tuna and beef and can therefore not be banned from sports or international competitions.  The best source of creatine is creatine monohydrate.

Creatine is extremely popular among athletes worldwide, and has a well-documented past.  Discovered by a French scientist in 1832, creatine sat by the wayside until 1923 when scientists discovered that over 95% of creatine is stored in muscle tissue.  In 1926 The Journal of Biological Chemistry published a report documenting creatine’s bodybuilding effects.  Creatine was made popular after it’s use in the 1993 Olympic games in Barcelona, Spain.

Creatine Effects?

Creatine gives you energy, increases lean muscle mass, builds muscle faster and improves your endurance abilities.  It helps you to recuperate faster and shed that little bit of extra stubborn fat.  Anyone who participates in intense physical activity, experiences physical stress and fatigue, and in looking for amazing results should try supplementing their diet with creatine monohydrate.

How much Creatine should be taken?

There are 2 ways to take creatine.

1. Creatine Loading: This method is ideal if it is your first time taking creatine.  You are essentially saturating your muscles with creatine.  For the first 4 days to a week, take 20-30 grams each day, mixed with non-acidic juice or water.  Following the initial loading period, take between 5 and 15 grams daily to keep your muscles saturated.
   
   
2. Gradual Creatine Intake: Bypass the loading phase and supplement 5 to 15 grams per day, everyday.  For the best results, combine creatine with a high carbohydrate base (such as dextrose) half an hour before training.