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So you are skinny and wondering whether or not purchase methyl sulfonyl methane splurge your money on Creatine? And you have all these questions... is Creatine going to make me puke? Is Creatine gonna burn a hole in my wallet and ruin my life?
Well, first of all... be cool...
Second of all... Creatine is absolutely one of the GOOD guys of muscle building supplements. In fact, Creatine has been practically and literally researched to death by experts, labs and writers all over the world. And the conclusion is that creatine DOES increase your lean muscle mass, improve your energy levels, increase your muscle strength and improve your workout performance. All good stuff, huh? Well, It also has a positive effect on your memory and intelligence...
It's true -- but don't plan on reinventing any of Albert Einstein's formulas... nothing is THAT good! :)
So what EXACTLY is Creatine? To put it in very simple terms... Creatine helps the cells in your body expand in volume. And since your cells are bigger, they have more energy stored for reserves. Which allows you to train harder and last longer during your workouts. In short, Creatine helps you work harder and outperform your previous workouts.
Matt, this is all very good but how exactly do I take Creatine?
Good question, young grasshopper...
There are two ways that has been backed up by research:
one) Take twenty grams a day for six days (this is called loading). And then take two to three grams a day for maintenance.
two) Just take three to five grams a day for the long term...
To tell you the truth... of all the research that I have seen... I don't think the first method of loading Creatine is really necessary. It may even be a waste of Creatine and you are just producing expensive urine. Also, for some guys... taking too much Creatine can give you creatine side effects such as screwing up your digestive system, diarrhea plus other sympthoms...
Too much information, huh?
The good news is you can go with the second method and take small amounts of Creatine every day and hopefully avoid most of the creatine side effects.
So when is the BEST time to take Creatine? Personally, I think the most effective time to take Creatine for myself is fifteen minutes before and after a workout -- along with a whey protein shake and carbs of simple sugars.
Are all Creatine bodybuilding supplements natural dehydroepiandrosterone equal? Again, to be honest with you... most of the fancy-smancy Creatine formulas with added stuff may very well be useless and a waste of your money. I would stick with the white, powdered Creatine. And that white powder form of Creatine should be called, Creapure in the label. If it says that... you are golden!
Should I take my creatine drink with sugar? Absolutely. But I STRONGLY suggest that you drink Creatine with simple sugars. My favorite drink is apple juice with NO ADDED SUGAR. It is a simple sugar. And the reason you should use sugar with your Creatine is that it enhances the transportation of Creatine into your muscle tissues.
My conclusion is Creatine is definitely one of the good guys for muscle building supplementation. And that is backed by tons of research. There is a lot of crap out there natural bcaa pushed by supplement manufacturers. But Creatine in its simple, powdered form is best (Creapure).
Don't complicate your muscle building supplements... stick with the simple stuff... get a good source of whey protein powders, Creatine, good nutrition and good effective workouts and you WILL gain lean muscle mass!
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posted by Nutrition444qlpovz at 8:13 AM
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