Creatine: What It Is, What It Does, and Its Side Effects. It’s not anything scary. It’s not a Barry Bonds starter kit. Creatine—typically bought in flavored powders and mixed with liquid—increases the body’s ability to produce energy rapidly. With more energy, you can train harder and more often, producing faster results. Related: Check Out This Organic Whey Protein Powder. It’s as simple as this: “If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger,” says Chad Kerksick, Ph. D., assistant professor of exercise physiology at the University of Oklahoma. Research shows that creatine is most effective in high- intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball. There is less support to indicate that creatine improves endurance performance and aerobic- type exercise. One thing is almost certain: If you take creatine, you’ll gain weight. Related: What and When You Should Eat to Build Muscle. The amount of creatine monohydrate you ingest and the length of time that you consume it is a major factor in it being a risk to your health and well. Creatine works. Weight lifters know this, professors know this, the marketers who sell the stuff know this. But nobody should put anything in their body without. It’ll happen quickly, says Paul Greenhaff, Ph. D., professor of muscle metabolism at the University of Nottingham in England. While the initial gain is water (about 2 to 4 pounds in the first week of supplementation), subsequent gains are muscle due to the increase in the workload you can handle. Because creatine is an “osmotically active substance,” it pulls water into your muscle cells, which increases protein synthesis, Kerksick says. WHICH CREATINE POWDER IS RIGHT FOR YOU? With 1000s of Creatine Powders on the market, finding one that works is tough. For every good product, there are 3-4 that are. Lowest prices and fast shipping at Bodybuilding.com. Largest selection of protein, creatine, pre & post workout supplements from all the major brands. I actually wondered this myself, but after reading a thread on the bodybuilding.com forum it made it abit clearer what actually happens once you stop taking Creatine! Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine. The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight. Related: THE 2. 1- DAY METASHRED—an At- Home Body- Shredding Program From Men’s Health That Strips Away Fat and Reveals Hard Muscle. Nobody argues with any of this. But there are some questions about creatine that lots of guys have. Any guy mixing his first glass of creatine powder has hesitated. Is this the right move? His questions include: Will creatine mess with my kidneys? Researchers are constantly studying creatine—for effectiveness and safety. That’s why many trainers and health experts support the use of creatine: Studies indicate it’s safe.“Creatine is one of the most- researched sports supplements out there,” Kerksick says. The key word here: anecdotal. Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M. D., president of Consumer. Lab. com. That’s because your kidneys excrete creatinine, a breakdown product of creatine. So there’s no downside? Not so fast, Biceps- Brain. If you can get big without it, there’s no reason to use creatine.“I feel it would be better for no one to use creatine even though it’s shown to increase some strength and muscle mass,” says Jim King, M. D., president of the American Academy of Family Physicians.“I wouldn’t recommend doing anything that would show minimal improvement and possible risk. Weigh the negatives and the benefits before you try it.”Related: The Supplements You Should Stay Away From. Kids under age 1. King says, because few studies have been done on children using creatine as an exercise enhancement. There have been reports of overexertion causing torn muscles. That can mean permanent damage. Some people just don’t respond to creatine—it’s a genetic thing. Related: Why You Can Blame Genetics For Your Small Arms—and What to Do About It. You should know in about a week—if your training volume increases, it’s working for you. If not, you’re probably a nonresponder—taking the powder isn’t going to help you. Diet is important. Meat, especially herring and beef, has high levels of creatine, so vegetarians usually see a greater response, while those whose diets are highly carnivorous may see less change. Of course, a healthy diet is key to anyone’s muscle- building plan. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don’t bother with them. Kerksick recommends 1. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance.“Save money and buy creatine powder and ? That’s right—the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle. You need about 7. Greenhaff says. He suggests looking for a drink or supplement with 6. To ensure your body maximizes the benefits of creatine, buy the best stuff you can afford. It’s your body—this isn’t the time to get cheap. You’ll know the powder is of poor quality if it’s hard to dissolve and there’s residue at the bottom of your glass after you drink it. You want the powder in your muscles, not in the glass. If this happens, try a different brand. You can also check Consumer. Lab. com, which writes reviews on creatine products and other muscle supplements every 3 years.
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July 2017
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