The Importance Of Creatine In Building Lean Muscle

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to​ being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of​ creatine is​ that it​ is​ 100% natural and occurs in​ many foods so it's unlikely to​ be banned from any sports or​ competitions.

Let's first establish what creatine actually is. in​ brief, creatine is​ produced naturally in​ our bodies to​ help supply energy to​ the muscles. it​ is​ produced in​ the liver, pancreas and kidneys before being transported in​ the blood to​ our muscles. it​ is​ then converted into phosphocreatine which is​ a​ powerful metabolite used to​ regenerate the muscles' ATP source of​ energy.

From a​ bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in​ high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to​ raise energy in​ muscles is​ due to​ its muscle protein synthesizing action whilst reducing the breakdown of​ protein. This happens because creatine has the effect of​ super-hydrating muscle cells with water. it​ also improves muscle growth adding size and strength to​ muscle fibers.

Creatine is​ normally taken in​ two ways. The first involves loading the muscles with 20 to​ 30 grams of​ creatine per day for four to​ seven days. at​ the end of​ this phase maintenance involves a​ regular intake of​ 5 to​ 15 grams per day. The other method is​ more gradual in​ that it​ skips out the loading phase and simply involves supplementing with 5 to​ 15 grams per day for an​ extended period.

Two questions remain to​ be answered - does it​ work and is​ it​ safe? Creatine has undoubtedly been proven effective in​ recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in​ enhanced strength, endurance levels and recovery rates. as​ a​ training aid it​ therefore has many merits. in​ terms of​ safety, no study to​ date has shown creatine to​ be anything other than safe, provided manufacturers' instructions are followed.

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