Creatine To Build Muscle
Creatine is the first, oldest and arguably the best muscle building supplement available. For muscle building, I recommend that you stick to micronized`creatine monohydrate for best results. Micronized`creatine monohydrate has a lower surface area than non-micronized`creatine.
“Micronized” simply means that the`creatine particles are microscopically smaller, which allows for better`creatine absorption and causes little to no stomach discomfort compared to`creatine monohydrate.
What Is Creatine?
All forms of `creatine are a combination of the 3 amino acids: glycine, arginine and methioinine.
`Creatine occurs naturally in our bodies and is also found in animal meats, especially red meat. In order to get the required amount of`creatine to help you build muscle, you would have to consume a ridiculous amount of meat every day.
Exactly how much meat would you have to consume to get just 5 grams of`creatine?
About 4-5 pounds of read meat to be exact! Needles to say, your stomach would have a very difficult time digesting all of this meat in one day.
This is why supplementing with`creatine powder is so convenient. Just one tablespoon of `creatine powder supplies you with 5 grams of pure`creatine.
So how exactly does creatine help you build muscle?
It does so by increasing your muscle strength, speeding up your recovery rate and decreasing lactic acid production.`Creatine also increases your body’s ability to utilize ATP (Adenosine Tri-Phosphate) more effectively.
ATP is your body’s primary source of energy within the muscle cells. In turn, your muscles are able to sustain more energy for longer periods of time which will directly increase your muscle strength and mass.
`Creatine also has a cell “volumizing” effect as`creatine needs a lot of water in order to be stored in muscle cells, thus`creatine can give you a “pumped” feel and look even when you’re not lifting weights in the gym.
Note: The cell “volumizing” effect that you experience from taking`creatine is not the same as water retention, which is caused by water being stored outside of muscle cells and tends to give your muscles a “puffy” look.
`Creatine stores water inside of muscle cells, thus cell volumization is not to be confused with water that’s on top of muscle tissue (subcutaneous water).
Despite what a supplement company might claim in a magazine ad about a “new” or “scientifically advanced”`creatine form,`creatine monohydrate has been studied, researched and proven to help increase muscle mass and strength since it first came onto the market more than 15 years ago.
To get maximum results while taking`creatine monohydrate, take about 10 grams of`creatine monohydrate a day, split in half before and after your workouts along with a fast digesting carbohydrate source such as fruit juice or dextrose.
Usually, you’ll get better results if you cycle`creatine. Cycling basically means to supplement with`creatine for a number of weeks and then stop taking it for a few weeks. I suggest that you supplement with`creatine for no longer than 12 weeks at a time, making sure to cycle off of it for at least 4 weeks.
Always take`creatine with simple or fast digesting carbs as this will increase`creatine absorption into muscle cells due to the spike in insulin levels caused by high-glycemic carbohydrates.
On your non-workout days, take 5 grams of`creatine monohydrate along with high glycemic carbohydrates first thing in the morning before breakfast.
Creatine “loading” is usually recommended but from my experience, loading`creatine is not necessary as your body does a good job of storing creatine inside muscle tissue. This is where you have to experiment and see which method works best for you.
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