subject: Make More Gains by Adding Creatine to Your Diet [print this page] Make More Gains by Adding Creatine to Your Diet
Chances are that as a regular in the gym and fitness circuit, you've overheard other die hards talking about 'creatine' as an additional supplement in their diet. Let's talk about some commonly asked questions about creatine and why it should be added to your diet today.
What is creatine?
Creatine is a compound that is produced within the human body that is involved in the production of energy, ATP. As it is made in the liver, creatine travels to the skeletal muscles where the majority of it is stored while the remaining is found in the brain and heart. It is also found in red meats where it is passed into the muscles as an additional source.
Why do people take creatine?
Because creatine helps increase the production of ATP, it is suggested that regular use of creatine supplements help improve performance during high intensity, short duration activities. That means that you could effectively pump out up to 16% more repetitions after your muscles have reached failure or that if you normally run 5K in 20 minutes, you might be able to run it in 15 minutes. By being able to squeeze out more reps or run a bit faster, you will also be burning more calories thus increasing your fat burning potential.
Creatine has also been shown to help increase lean muscle mass and strengthen existing muscle. Right now, studies are being conducted to see how creatine supplementation can help people who suffer with neuromuscular diseases such as muscular dystrophy, Parkinson's disease, and McArdle's disease. It is also being used in studies to see how effective it is in sedentary people as a means to maintaining muscle function.
What are the side effects of creatine?
Creating can cause the following side effects: muscle cramps, bad breath, gastrointestinal problems, and dizziness. These symptoms were prevalent when creatine had just come out and the correct dosages were unknown. Nowadays, people generally don't encounter any side effects.
Should I buy liquid, powder, or capsules of creatine?
You can buy whatever is most convenient for you; however, make sure to check the list of ingredients to ensure that there isn't any added sugar in it. Look for creatine monohydrate as the only ingredient and you will be fine. Don't fall for the blends - they are created and marketed with people like you in mind. Get the regular stuff, creatine monohydrate, and you'll reap all of the benefits plus save money while you do it.
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