Creatine

Anyone who exercises or has just started to exercise has heard about creatine. Its used by bodybuilders, athletes, and it can be used by the 'Average Joe'.

This article will inform the reader about creatine, what exactly it is and does, when it should be taken and how much in quantity, as well as any key information the reader should know about before using this body supplement.

Studies have shown that men who take creatine gain weight and muscle strength faster than those who do not.



Creatine helps to gain muscle and to allow its user to lift heavier weights, which is the first goal of weightlifting -- always trying to increase your weight resistance.

Creatine helps increase recovery time and provides more energy during the workouts.Also, because it provides an energy boost, the user will have more time to work out their muscles without feeling fatigued. Lastly, since creatine assists in muscle recover...this allows users to exercise more often without feeling the pain/burn from a previous workout. Creatine causes an increase in glycogen synthesis. Glycogen is the main fuel for muscle...a higher level of Glycogen mean that your muscles will have a better fuel source and thus allowing the body to continue through a workout instead of crashing.

Creatine can be found naturally in meats, however you would have to consume a high volume of meat in one sitting to even gain the amount needed. Thats why creatine supplements are a better solution.

Creatine is a usually flavorless white powder that easily mixes in water.


Recommended Dose
NOTE - You should consult your physician before you incorporate Creatine into your workout/diet plan.
Do not take creatine without first talking to your doctor if you are pregnant or could become pregnant.
Do not take creatine without first talking to your doctor if you are breast-feeding a baby.

Also, follow the direction of the creatine label, as all brands can be different.

Loading Period

If you're new to using this supplement, its suggested that you should take a high dose initially. You should take between 10 - 30g divided into 2 or 3 daily doses.Loading Period has been used by athletes when a short term rise in force is needed, such as before a football game or a weight lifting competition. Another method supplementing with creatine has been to use smaller doses over an extended training period. This method has been used by athletes who are more endurance focused or for long term training such as body building.

So, take 5g in the morning, 5g in the evening(10g/daily)
Do this for about 3 - 5days.

Now that your body has become accustomed to the creatine supplement, the daily dose should be 2 -5g

Clarify
wk 1 - 10 - 30 divided into 2 phases(ex 5g morning and 5g evening)_
Afterwards, 2 - 5g/daily.
Stop using around the 6th week.
Restart after waiting for about 6-8wks

NOTE - The body is a unique structure, and can easily adapt to routine. You should always change your exercise routine every 4 - 5wk, so that the body doesn't adapt and then you're stuck in the dreaded plateau.

Just like exercise, the body can adapt to creatine supplements, that's why its best to stop using it after 6-8wks. Stop for about another 5 - 8wks and then restart the program.

When and How to consume Creatine.

MAKE SURE YOU DRINK WATER. Creatine causes water to be absorbed into muscle cells(which make them bigger, adds volume). Ensure you drink more fluids when taking creatine supplements. Although it has not been proven, dehydration, heat-related illnesses, muscle cramps, reduced blood volume, and electrolyte imbalances are expected to be more likely to occur while taking creatine.

Consume creatine with high Carb meals.

Don't mix creatine with sugar drinks, as the body doesn't absorb the creatine as well. Instead, try to consume the creatine with sodium. Sodium helps the body to absorb the creatine more effectively and reduces upset stomach(which can be a side effect for newbies).

Side Effects

Although uncommon, serious side effects have been reported with the use of creatine. Stop taking creatine and seek emergency medical attention or notify your doctor immediately if you experience:

-an allergic reaction (difficulty breathing; closing of your throat; swelling of your lips, tongue, or face; or hives); or
-symptoms of kidney problems such as decreased or little urine.

Other less serious side effects of creatine have not been reported. Talk to your doctor, pharmacist, or health care professional if you experience any side effects from creatine.



What other drugs will affect creatine?

From yahoo.health.com

Interactions between creatine and other prescription or over-the-counter medicines or herbal/health supplements have not been reported. Theoretically, creatine and other medicines that affect the kidneys may interact. Before taking creatine, talk to your doctor if you are taking:

* a nonsteroidal anti-inflammatory drug (NSAID) such as diclofenac (Cataflam, Voltaren), diflunisal (Dolobid), etodolac (Lodine), fenoprofen (Nalfon), flurbiprofen (Ansaid), ibuprofen (Advil, Motrin, Nuprin, others), indomethacin (Indocin), ketoprofen (Orudis KT, Orudis, Oruvail), ketorolac (Toradol), nabumetone (Relafen), naproxen (Aleve, Anaprox, Naprosyn, Naprelan, others), oxaprozin (Daypro), piroxicam (Feldene), sulindac (Clinoril), tolmetin (Tolectin), and others;
* trimethoprim (Bactrim, Sulfatrim, Trimpex, Proloprim);
* probenecid (Benemid); or
* cimetidine (Tagamet, Tagamet HB).

You may not be able to take creatine, or you may require special monitoring or dosage adjustments if you take creatine with any of the medicines listed above.

Drugs other than those listed here may also interact with creatine. Talk to your doctor, pharmacist, or health care professional before taking any other prescription or over-the-counter medicines or herbal/health supplements.