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Creatine Supplement for Big Mass Gains

Thanks to its low cost and extreme effectiveness creatine supplement is the top supplement after vitamins & minerals and protein. It quite simply works. And it is completely safe with no side effects even with continuous long term use. You can find my recommendation for the best creatine products right here.

Without creatine no muscular contraction would be possible as it is part of the cells energy path. The muscles energy in the first 10 seconds of intense work comes from adenosine triphosphate. It gives up one of the high energy phosphates to the cells for energy and becomes adenosine diphosphate. Creatine is stored in the muscles as phosphocreatine. Once all the ATP is exhausted phosphocreatine reacts with creatine kinase to give its phosphate group back to the ADP and form more ATP. This reaction also prevents the use of glycogen as an energy source and also stops the formation of lactic acid (that is what makes your muscles burn when you lift). So, the more creatine and phosphocreatine stored in your body the longer the cells can continue to function on ATP and the more work your muscles can do. In other words you lift heavier for more reps. Creatine supplementation has been shown to increase the level of phosphocreatine by up to 20%.

Because of the way that creatine works in the body it has three main effects

1. Increased strength
2. Increased capacity for work
3. Increased size or muscle mass

Creatine comes in several forms, but the most popular by far is creatine monohydrate. This is just creatine with a water molecule added. It works ok, but the absorbtion is not great so more needs to be taken. Absorbtion can be increased by creating an insulin spike using a simple sugar, but there is some question if this is good since insulin is also responsible for fat storage.

A second form of creatine is rapidly becoming popular and this is creatine ethyl ester. This is creatine monohydrate that has been esterified to promote better absorbtion. Reports indicate that it increases absorbtion 30-40 fold!

You take in about 1 gram of creatine a day, mostly from meat and fish. Your body also produces another 1 gram a day. Only 2 grams, but you can store many times more than that. And the more creatine you can hold in your muscles the greater the benefit you get from creatine. That is why we use creatine to raise the level of creatine in our bodies.

But don’t take my word for it alone. If you look at all of the professional bodybuilders and athletes you’ll find that a majority of them use creatine too. In fact, 75% of the competitors at the 1996 olympic games used creatine. It should be noted as well that if you already have a diet high in red meat you may not experience as many benefits from creatine. Remember red meat has high levels of creatine so you are already getting increased amounts.

Creatine Articles:
Creatine Facts & Creatine Side Effects Exposed

Related posts:

  1. The Function of Creatine Kinase
  2. Creatine Ethyl Ester – the Other Creatine
  3. The Effects of Creatine on the Body
  4. Creatine Facts & Creatine Myths Exposed
  5. Creatine Monohydrate – Everyone’s using it!

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