The following is a guest post by Rose of Danish supplement retailer bodyman.dk
Creatine or kreatin is a compound produced by the kidneys, pancreas and liver in the body after which it is transported to the muscles of the body through the blood system. Creatine basically provides energy to our muscles, something that is central to weight lifting, strength training, bodybuilding and the likes. Creatine is naturally present in a number of food items including salmon, tuna, herring and beef but probably the best source of Creatine is Creatine monohydrate as far as providing energy is concerned.
Benefits of Creatine
The majority of the bodybuilders are consume Creatine with frequency because Creatine can help increase lean muscle mass at a fast rate. It helps in increasing energy levels and improves recovery rates for muscles because of which bodybuilders can perform high-intensity exercises in a more effective manner. Another benefit associated with Creatine is that it hydrates the muscles of the body making them grow bigger and stronger.
Who should use Creatine Monohydrate?
So who exactly you be using Creatine monohydrate supplements? There is no specific guideline that tells us the answer to this question. This is because Creatine monohydrate is needed by anyone and everyone who wants to increase their energy levels, muscle growth rates and endurance levels. People who want to work out intensively and lose some extra weight would also do well by incorporating Creatine monohydrate supplements in their diet.
How to take Creatine Monohydrate?
For people who have never used creatine monohydrate before, the best method to do so is called loading. This means you basically are saturating your muscles with Creatine monohydrate; for the first few days, take 20 to 30 grams per day of creatine monohydrate in combination with non-acidic juice or plain water. After these initial days, you can start taking five to fifteen grams of creatine per day in the same manner.
The other technique is the opposite of the loading method because in this you gradually incorporate creatine into your diet. This means you start directly with getting five to fifteen grams of creatine monohydrate per day mixed in water or juice. The advantage of creatine is that it has absolutely no side-effects so any person involved in rigorous exercise can take creatine without worrying about negative effects on their health.
According to some studies, creatine monohydrate is be most effective when taken with a high carbohydrate base (glucose) and some time before your actual training. People who are trying to lose weight should also be rest assured that creatine has no extra calories and so, you can consume your limited amount everyday without worrying about excess fat gain. For people wondering whether they should use powdered creatine monohydrate or in the capsulated form, powder form tends to get absorbed by the bloodstream more easily and so is more efficient than taking capsules.
Readers should not confuse the significance of the loading and non-loading phase, meaning, don’t chase after the loading phase. Both of the methods have the same effect only loading will get you your results a little sooner than the non-loading phase. So, try incorporating creatine in your daily diet along with other healthy food items that can boost your energy levels and help you lead a healthier and balanced lifestyle.