While there’s no easy solution to gain muscle mass expect working out hard and dedicative, there is one natural and totally legal supplement that actually can help in the process of receiving the desired results; Creatine. If used under the right circumstances, which means devoted exercise with a proper diet, it can help you achieve some additional results thanks to the function it has in the body.
Creatine; function
Creatine is a substance occurring in the body and the foods you eat. A person always has a certain amount of creatine stored in the body. The body may form creatine in the liver, pancreas and the kidneys.
The creatine you’re getting from the diet comes mainly from meat and fish products, especially red meat is a good source. Creatine you’re getting from the diet is converted to creatine phosphate in the muscles.
ATP; energy source
All living cells receive their energy from the energy-rich molecule ATP (Adenosine Triphosphate). When ATP is consumed by the body’s cells the substance ADP (Adenosine Diphosphate) is formed.
During high-intensity work like weight- or sprint training the need for ATP is very large. The existing amounts stored are sufficient only for a few seconds. This is where creatine comes into play; by releasing a phosphate molecule the creatine-phosphate is able to form a new ATP molecule from the waste product ADP.
Creatine; energy buffer
Creatine acts as an energy buffer; when ATP is consumed it is re-created by using the phosphate molecules that the creatine-phosphate releases. The more creatine you have stored in your muscles, the more ATP will be restored to provide additional energy.
Supplement
By using a creatine-supplement you increase your energy buffer size. With a larger energy buffer you’re able to perform high-intensity performance over an extended time frame. In practice this means that you will be able to do a few extra repetitions in each set if you do weight training for instance.
Energy buffer, consisting of creatine phosphate are used mainly during intense exercises performed for 30 seconds or less. As intensity decreases, the need of quick energy will decrease too. During low-intensity work other slower mechanisms will be used to rebuild ATP instead.
Side Effects
Creatine binds water, therefore it is normal to gain a few pounds in weight when starting to take creatine. Supplement may also cause slight stomach upset. If your stomach gets upset, you should divide the daily dose into smaller portions and take them every few hours throughout the day.
Safety
Creatine is a very well-documented supplement. There are several hundred studies published on the subject. There appears to be no harmful risks with the use of creatine.
The dietary supplement has been available since the early nineties. Creatine has been used by hundreds of thousands of individuals, without any adverse effects on their health.
Based on the large number of studies that has been made and the large amounts of empirical evidence available, it is reasonable to conclude that creatine is a safe diet supplement.
Usage
Creatine supplement is in the form of a white, tasteless powder. Mix the creatine in a liquid, preferably something containing simple carbohydrates, and drink the mixture.
Fast carbohydrates with a high glycemic index ensure that a large amount of insulin is secreted. The insulin helps to drive creatine into the cells.
Dosage
You can start with a charging phase in which you take creatine approximately 5 times a day for 5-7 days.
The purpose with the charging phase is to fill your muscles with creatine as fast as possible. When the muscles are filled with creatine after the nearly week-long period you can then take a maintenance dose once a day. Follow the instructions on the package, on many supplements you’ll see a recommendation of a charging phase followed by more precise amounts to consume per serving.
Summary
By using creatine as a supplement you can achieve some additional help in your quest for increased muscle mass, enhanced endurance or increased explosiveness in your training. Remember that supplementation of a single substance won’t take away the need of dedicative exercise and a good diet to help you achieve results, but it can be the boost you need to take your training to a new level, therefore I would say creatine is to be considered a great key-ingredient in your struggle for greater results.
