Creatine Supplementation for Increased Performance and
Building Muscle
by Hamoon
Arbabi
zone3
Creatine is an amino acid that is in meat and fish. It is produced
by the body in the liver and kidneys and converted in the muscles to
creatine phosphate to resupply them with their source of energy.
Intense exercise depletes muscles of creatine. By taking creatine as a
supplement you can increase the supply to the muscles. Daily food
consumption meets the body’s creatine requirements for normal function,
but for athletes who are participating in short-term burst of energy for
workouts or sports high levels of creatine are needed.
Research on creatine over the past two decades have found that
supplementation is best for those who workout three or more times a week..
Studies show that supplementing with creatine will:
- make muscles
bigger and stronger ( a two to three pound of lean body mass is gained on
average)
- increase performance in short-term activities such as weight
lifting five to ten percent.
The results of creatine supplementation
can be seen usually within as little as five days.
There have been reports of minor side effects from creatine such as
cramping and upset stomach. Drinking extra water may control these side
effects. Taking 40 or more grams of creatine in a day may cause kidney or
liver damage.
Creatine is available in capsules, liquid, or powder. Powder can be
mixed with water or juice. Creatine works best when mixed with a liquid
carbohydrate such as juice, by doing this you can increase the muscle’s
absorption of creatine up to 60 percent. It’s important to follow the
loading instructions on the label of creatine supplements. Always consult
your health car provider before using any supplement.
ABOUT THE AUTHOR
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