Creatine Supplements for Building Muscle

Creatine supplements are some of the most popular protein supplements on the market for building muscle. Anyone using creatine monohydrate as part of their diet and workout routine will see great gains in muscle development.

Creatine was first discovered in 1832, and in 1923 scietists found that 95% of creatine in the body is stored in muscle.

What is Creatine?

Creatine is naturally produced by our bodies in the liver, pancreas, and kidneys. It is delivered to our muscles where it is converted to phosphocreatine. This supplies energy to our muscles through the productine of adenosine triphosphate (ATP).

Since creatine is all natural, it is not banned by sports. It can be found in many food products such as beef and tuna, but creatine supplements offer more creatine per weight.

How Does Creatine Work?

It has been scientifically proven that creatine significantly increases lean muscle mass in a matter of a couple weeks. Creatine was also found to accelerate fat loss. It increases energy, improves performance, and shortens recovery periods. Its ability to replenish the muscle's energy supply gives a great advantage to any athlete using it.

If you are looking for a little more endurance in your sport or wanting to build more muscle, then supplementing with creatine is a great move.

How to Use a Creatine Supplement?

Creatine can be supplemented in two different ways: loading and gradual.

Loading
This is a great way to start if you have never used creatine before. Basically, you overload your muscles with creatine for a week by taking 20-30 grams a day. After the initial loading period, take 5-10 grams a day to keep your muscles saturated in creatine.

Gradual
For this method, you skip the loading phase and just start by supplementing your muscles with 5-10 grams of creatine a day.

Side Effects of Creatine Supplements
Creatine is great supplement as it has no adverse side effects, making it a safe and effective way to build muscle.

Some persons claim creatine causes muscle cramping and dehydration in athletes. It is true that creatine pulls water into your muscles. Large studies involving collegiate and high school atheltes found that those taking creatine actually had significantly less muscle cramping, tightness, strains, dehydration and injuries in general, than those not taking creatine.