If you’ve been working out very hard in the gym lately and are pressing forward to see the absolute best results you possibly can from each workout you do, one supplement that you may want to consider utilizing is creatine.
Some people are under the impression that creatine is just for those individuals who want to get big and bulky with heavy weight lifting. They think that as soon as they use creatine, they’ll just be building muscle at an incredibly fast rate, and as such, many people tend to shy away from it.
The fact of the matter is that creatine can be very beneficial to many people, including women, when used properly. The trick is to understand how creatine works, to use it properly, and to learn the side effects that can come with its use.
Let’s go over the vital information that originally posted by www.freeyourwild.com that you need to know so that you can get your mind straight on what creatine is once and for all.
What Creatine Is
First things first we need to go over what creatine is. Creatine is the precursor molecule to a high energy compound called ATP. It’s ATP that fuels each and every muscle contraction that takes place in the body, so by consuming creatine, you’ll make sure that you are able to generate sufficient levels of ATP as you go about your workout.
If you’re doing a workout session and you don’t have enough creatine in your system, then ATP will not be readily made. And, without ATP muscular contractions will stop, so your workout will come to an immediate halt.
The Benefits Creatine Has To Offer
So this said, what benefits does creatine have to offer?
Clearly the first benefit is the fact that it will help you workout longer and harder. This is what will produce the results that you get from it.
Most people think that creatine itself causes extra muscle building to occur, but that isn’t the case at all. Creatine only allows for the potential for you to workout harder in the gym and it’s that hard work that is going to cause the increased level of muscle mass to be built.
So at the end of the day, if you take creatine and don’t work any harder in the gym because of it, you aren’t going to be seeing any better results.
That hard work must be there or you are going to be disappointed in the progress that you see.
In addition to helping you workout harder in the gym, creatine can also assist with the recovery process as well. Creatine is going to cause extra water to be stored in the muscle cell and this can enhance the rate of protein synthesis taking place, allowing you to rebuild your muscles back up stronger than they were before sooner again.
This means you can then increase your workout frequency as well, thus increasing how often you are doing your workout sessions.
Who Should Use Creatine
So who should use creatine?
Creatine is going to be best suited to anyone who’s performing intense exercise. It’s not going to be all that beneficial for those doing moderate paced exercise such as hour-long cardio workouts simply because of the fact that these sessions are not going to be depleting your creatine stores.
It’s only high intensity exercise such as sprint training or weight lifting that is going to be utilizing the creatine stores in the muscle tissue, so these are the activities that will require you to potentially be supplementing with it.
Any woman who is involved in resistance training can benefit from using creatine, as can men obviously, and in addition to that, athletes who are involved in stop and go activities such as basketball, football, hockey, or soccer can also see increased performance abilities if they choose to take creatine.
Using Creatine Properly
So all of this said, how should you be taking creatine for best results? When taking this supplement, you’ll want to take it either before or after the workout session as this is when the muscle tissues are going to be most receptive to taking it up and storing it in their cells.
To help further enhance its delivery to the muscle cells, you should also focus on taking it in with a fast digesting carbohydrate as well.
This will cause insulin levels to spike in the body, which then pushes the glucose you’ve just consumed into the muscle cells, which is precisely what you want because that then means that the creatine will get directed to the muscles as well.
Creatine can be used daily, or it can be just used after each workout session you do – whichever you prefer.
Most people will do best starting off with a loading phase where they take 20 grams of creatine for five days, divided up into four dosages over the course of the day.
Then after this phase, they should then move to a five gram dose per day thereafter.
Creatine Side Effects To Know
Before we leave off, it’s also important to note some of the side effects that creatine can cause so that you’re fully prepared for them.
The first side effect in regards to creatine is that it does tend to cause some water retention. This is due to the extra water the muscle cells are holding as mentioned. You may see some temporary weight gain right off the start when using creatine, but as long as you can keep drinking sufficient levels of water, this weight gain should subside.
In addition to that, some people may notice some slight muscle cramping when first taking creatine, but again, this should go away after about two weeks of use.
So there you have the main points to keep in mind regarding creatine usage. If you’re working hard in the gym, it may just be the supplement to consider to help boost your results up a little bit higher.