Creatine is a supplement that is so widely known not only in the fitness and gym circles but from pretty much any group. If you have attended any high school gym class then you would have been taught about creatine or at least have heard about it in conversations around the gym. The fact of the matter is that creatine is one of the most well research and well known about supplements that you can take to increase your performance and recovery at the gym. If you are interested in learning more about creatine’s uses, benefits and overall supplementation then this article is for you.
Creatine As You May Already Be Aware:
Is a supplement taken by people looking to increase their performance at the gym. What you may not already know is that creatine is actually naturally found in foods containing protein like in the meats you eat. It is also naturally produced by the body from 3 amino acids. All 3 amino acids; L-Arginine, Glycine and L-Methionine, are form together to produce creatine.
What Are Its Benefits?
There are a long list of benefits that are associated with creatine supplementation. Depending on the form of creatine, the benefits and side effect slightly differ. But in general the supplementation of creatine can help improve explosive strength (quick short term energy) and recovery time both in-between sets and after a workout. As well it retains a lot of water, which some people like as it give a bigger, fuller look. Which basically can temporarily increase the size and look of your muscle. Furthermore an increase in creatine within the body can decrease the amount of pain felt in your muscles while you work out.
What Are Its Side Effects?
As a well-researched supplement, creatine has well understood side effects that can often be reduced. It has such side effects as: water retention, muscle cramps, dehydration, potential risk of kidney and liver damage and the stretching of skin. Most of these side effect can be reduce by either reducing your intake of a creatine supplement or increasing the amount of water you drink each day. One of the serious side effect relate to having pre-existing liver and kidney issues, where creatine might aggravate the situation leaving you in a worst state. But in general if you do not have any issues with your kidneys or liver then you do not really have anything to worry about.
How Do I Use It?
Depending on the form of creatine that you are supplementing, there is either a loading period where you take more creatine for the first 5 days and then drop your creatine dosage continuing on the rest of your supplementation. Often if you are supplementing a creatine monohydrate supplement then you will benefit from a loading phase, however if you are supplementing Kre-Alkalyn (another form of creatine) then you do not require a loading period. For the best possible results follow the instructions on your supplement.