In the early 1990's, creatine monohydrate powder was released to the market as a muscle building supplement. Creatine then quickly became popular with weight lifters and has remained very popular ever since. Creatine is an amino acid that occurs naturally in meat, fish, poultry, and even nuts. Creatine is actually a major component of muscle tissue and can help quickly repair tears in the muscle tissue caused by weight lifting.
Protein, as you surely know, is an essential muscle building nutrient and amino acids like creatine are the building blocks of protein. Contrary to popular belief, creatine is not a steroid and it has no serious side effects associated with prolonged use. As with all supplements though creatine can indeed be harmful in excess quantities, so always be sure to check the serving label as creatine supplements tend to differ in dosage.
Generally, with most creatine powders it's customary to take about 20 grams for your first 5 days and from then on about 5-10 grams per day, 5 days per week. Again, creatine tends to differ in strength depending on the brand you select, but generally speaking about 40 grams per week is a fairly good amount of creatine to have in your muscle building diet.
With about 40 grams of creatine in your diet you can expect to have:
1.Increased power during workouts – You will have the extra energy you need to bust out those extra few reps.
2.Weight gain – Once you start taking creatine you will very likely start to gain weight almost immediately. This is mainly due to to the fact that creatine increases water retention which can actually make your muscles look bigger.
3.Faster muscle growth – You will be able to train harder and see results faster than you would without creatine. Some studies have even shown that creatine can increase lean muscle mass by as much as 30%.
Here are a few creatine supplements that you can get for under $20 for 1000 grams (2.2 pounds)
at most nutrition and health food stores :
1.Now Foods Creatine Monohydrate
2.Universal Nutrition Creapure
3.Dymatize Creatine Monohydrate
4.AST Micronized Creatine
5.Prolab Creatine Monohydrate
Protein, as you surely know, is an essential muscle building nutrient and amino acids like creatine are the building blocks of protein. Contrary to popular belief, creatine is not a steroid and it has no serious side effects associated with prolonged use. As with all supplements though creatine can indeed be harmful in excess quantities, so always be sure to check the serving label as creatine supplements tend to differ in dosage.
Generally, with most creatine powders it's customary to take about 20 grams for your first 5 days and from then on about 5-10 grams per day, 5 days per week. Again, creatine tends to differ in strength depending on the brand you select, but generally speaking about 40 grams per week is a fairly good amount of creatine to have in your muscle building diet.
With about 40 grams of creatine in your diet you can expect to have:
1.Increased power during workouts – You will have the extra energy you need to bust out those extra few reps.
2.Weight gain – Once you start taking creatine you will very likely start to gain weight almost immediately. This is mainly due to to the fact that creatine increases water retention which can actually make your muscles look bigger.
3.Faster muscle growth – You will be able to train harder and see results faster than you would without creatine. Some studies have even shown that creatine can increase lean muscle mass by as much as 30%.
Here are a few creatine supplements that you can get for under $20 for 1000 grams (2.2 pounds)
at most nutrition and health food stores :
1.Now Foods Creatine Monohydrate
2.Universal Nutrition Creapure
3.Dymatize Creatine Monohydrate
4.AST Micronized Creatine
5.Prolab Creatine Monohydrate
What kinds of creatine have you tried? Your comments are always welcome...
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