Safely And Effectively Supplementing With Creatine

Many athletes and fitness enthusiasts consider implementing creatine supplementation at some point in their career. Unfortunately, there are a lot of misconceptions and misinformation surrounding the topic. Many do not comprehend how creatine works in the body to increase muscular endurance and strength. It can be a very frustrating and bewildering task discerning 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.

To understand how creatine works we must understand the elements that fuel muscle contractions. The main molecule used for energy in muscle contractions is Adenine Triphosphate, known as ATP. ATP is a complex molecule consisting of the nucleotide adenine and a tail of three phosphates. Energy is acquired by the body in a reaction that tears a phosphate group off of the ATP molecule. Energy is released and the phosphate group is transferred to a protein enabling it to change shape and start a chain of similar events which make up a muscle contraction. After this reaction occurs what is left is an Adenine diphosphate or ADP molecule (adenine nucleotide with a tail of only two phosphate groups). This ADP is then recycled and converted back into an ATP molecule in and by the cells mitochondria. Creatine notably increases energy output by adding a free phosphate group. This increases the amount of ATP and reduces the workload of the mitochondria.

Now that we understand how creatine works in the body, it’s time to learn how to analyze a creatine product for value and potency. There are a few items to keep in mind before purchasing creatine products. Firstly, it is crucial to know what form of creatine is used in the product and to make sure that a superior variation of creatine is included. It is important to avoid creatine products that are comprised solely of creatine monohydrate. Standard or micronized creatine monohydrate is a very outdated and weak form of creatine and is useless without a delivery system in place. It is ok if a product uses creatine monohydrate but if it is the only form of creatine involved then it is quite ineffective. There are many new potent and evolved forms of creatine available today. A worthwhile creatine product should contain one of the following forms of creatine: 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). Please take note that ‘creapure’ is simply a pseudo name for creatine monohydrate.

A few myths about creatine and its use must be renounced. Oftentimes misinformed mothers and high school health teachers will declare that creatine is dangerous and negatively effects 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 crucial to drink enough water specifically while training or undergoing physical activity.

Now that we have covered how creatine works, which types are effective and how to use creatine safely, it is time to cover the important topics of dosing and timing. Firstly, it is harmful to consume more than 20mg of creatine daily. Most products recommended dosage is between 5mg and 15mg a day. For efficiency and safety it is herein recommended to consume 10mg a day. Creatine is confirmed to increase strength and muscular endurance regardless of when it is taken. While this is true, there is indeed an optimal time to consume creatine and that is 30 to 45 minutes before training. This is best because it gives muscles access to the highest amount of creatine possible.

It should now be obvious that creatine has very real effects on training capacity and strength and is a very viable 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 cleared . With this and the knowledge on how and when to take creatine, the reader is well apt to make smart choices, and reap the benefits of proper creatine supplementation.

Before purchasing a new creatine supplement, learn more about the top creatine products of 2013. Visit to get detailed reviews and ratings on the most effective and valuable creatine products on the market today.

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