Creatine is one of the most widely used legal supplements in modern sport. Its use in competitive events date back to the the late 1970s where it was reportedly being used by the infamous eastern bloc Olympians. It first came into the public eye during the 1992 Olympics where its was reported to be involved in the gold medal performances of several British track athletes.
Out of all the compounds used in the world of sport creatine is probably one of the most extensively researched and documented supplements. It has repeatedly been shown to improve athletic performance. A recent study has also linked creatine to improved concentration and cerebral activity.
THE WAY IT WORKS
Creatine is stored within the muscle as a substance called PCr (phosphocreatine). In intensive exercise the muscles use a substance called ATP to provide energy to power the contractions. When ATP is "burnt" in the muscles a waste compound called ATD is formed. In the presence of phosphocreatine ATD is converted back to ATP which provides further fuel and hence muscular endurance is increased.
When the levels of PCr increase in a muscle the osmotic pressure increases drawing more water into the muscles. Many people who supplement with creatine find that there strength is also enhanced this is believed to be due to the increase of intra muscular water retention. Another benefit is that greater the amount of water draw into a muscle the better supply of nutrients and therefore a higher degree of anabolism can be achieved.
PROPER SUPLEMENTATION
It depends what kind of creatine u actually use.Lets focus on basic creatine monohydrate first.Human body usually needs around 10 grams of creatine daily.This amount should be splitted for two portions.5 grams in the morning and 5 grams before workout.In a day off only one 5 grams portion in the morning is enough.Such cycle should be used up to 2 months,then we should take a rest from creatine for at least same time as the cycle lasted.There is also option to use 5 grams of creatine everyday,whole year long instead of cycles,but normal users i believe should prefere the cycle version.
Now ,lets move to creatin stacks.Here the dosage is easy,as usually one portion = one scoop (placed inside of creatine container).Same here,one portion in the morning and one before workout.Using creatine stacks before workout and post workout might give you some pleasure of nice pump after workout and feeling,but the proper usage is with one portion in the morning,usually on empty stomach and another portion before workout.
SIDE EFFECTS
Creatine is not steroid as some people see it .Therefore no major,big,problemous side effects are possible.You can catch some "underskin" water if during cycle you will eat much carbs,but thats not a big problem.The only thing worth to mention here is a fact that people with KIDNEY PROBLEMS should avoid using biger amounts of creatine as it is a ballast for kidneys .Healthy kidneys wont have even smallest problems with creatine.
ANOTHER WORTH TO MENTION "BONUS"
It is prooved that creatine removes negative effects of insomnia and sleeping problems .Simply our body can handle it better when we use creatine.
mostly this article was written by myself,but i have to mention that i also used quotes from
thesupplementguide.co.uk to make job easier .
In upcoming article later I will show You few brands of creatine and my reviews of it as i used them.
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