Upon entering into the colossal market of sports supplements athletes usually look for a creatine product to take first. This is a sensible choice since creatine is the most proven, tried and true legal muscular performance enhancer available. Although it is a very powerful supplement there is much misinformation regarding its use. Many do not understand how creatine works to produce its strength and endurance benefits . Proper use, including which product to use, timing, and dosing are not very well known to those interested in supplementing with creatine. After this article the reader will have a substantial knowledge of which types of creatine products are effective, as well as when and how to use these products.
When trying to gain an understanding of the biological ramifications of creatine supplementation we must first gain a basic knowledge of the energy that drives muscle contractions. Muscle cells and cells of all organ systems operate off of the energy harnessed from the molecule Adenine Triphosphate (ATP). The molecule ATP is made up of the nucleotide adenine and a tail of three phosphate groups. The body harnesses energy when a chemical reaction occurs that pulls one phosphate group off of the ATP molecule resulting in a standalone phosphate group and an Adenine Diphosphate (ADP) molecule. The single phosphate group is transported by an enzyme to a muscle protein which once linked to this phosphate will change shape and contract. The left over ADP molecule comprised of adenine and only two phosphate groups cannot be utilized for energy and is transported to the mitochondria of the cell. The mitochondria will then work to convert it back into an ATP molecule. Creatine works by providing free phosphate groups to the mix, rapidly creating more ATP from ADP. Creatine therefore results in less pressure on the mitochondria and more free energy molecules for muscle cells to use.
Now that we are knowledgeable on how creatine works in the body, it's time to learn how to analyze a creatine product for value and effectiveness . There are a few things to keep in mind before purchasing creatine products. Firstly, it is important to know what type of creatine is used in the product and to make sure that an evolved form of creatine is implemented . It is important to avoid creatine products that are comprised solely of creatine monohydrate. Standard or micronized creatine monohydrate is a very outdated and inferior form of creatine and is useless without a delivery system in place. It is ok if a product uses creatine monohydrate but if it is the only form of creatine involved then it is quite ineffective. There are many new potent and evolved forms of creatine available today. A worthwhile creatine product should contain one of the following forms of creatine: Creatine Ethyl Ester (CEE), Kre-Alkalyn, Creatine Anhydrous, Di-Creatine Malate (2CM), Creatine Alpha-Ketoglutarate (creatine AKG), Magnesium Creatine Chelate (Creatine Magnapower), Creatine Citrate, Di-Creatine Orotate and Tri-Creatine Malate (3CM). Please take note that 'creapure' is simply a pseudo name for creatine monohydrate.
A few myths about creatine and its use must be expelled . Quite often mislead mothers and high school health teachers will claim that creatine is dangerous and negatively effects the liver. This is absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is precautionary advice that one using creatine always drink water when thirsty and never ignore the body's natural impulse to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore vital to drink enough water particularly while training or undergoing physical activity.
The last items to be discussed are dosing and timing. To state very simply, never exceed 20mg of creatine a day. Most creatine supplements have a recommended dosing of 10 to 15 milligrams a day . Creatine causes increase in strength and endurance regardless of when it is taken. However, the optimal time to ingest creatine is 30 to 45 minutes before training. This is the optimal time to take creatine because it gives muscles access to the highest amount of creatine possible.
It should now be apparent that creatine is capable of increasing strength and endurance and is a very effective solution for athletes who use it properly. Now that the reader is aware of the more advanced variations of creatine more informed investments in a superior creatine product can be made. We have disproved the rumors about liver dangers so that one can now take creatine confidently knowing that an only an adequate water intake is needed to stay safe. With this new knowledge benefits of effectively and correctly implementing creatine can be reaped to the fullest.
When trying to gain an understanding of the biological ramifications of creatine supplementation we must first gain a basic knowledge of the energy that drives muscle contractions. Muscle cells and cells of all organ systems operate off of the energy harnessed from the molecule Adenine Triphosphate (ATP). The molecule ATP is made up of the nucleotide adenine and a tail of three phosphate groups. The body harnesses energy when a chemical reaction occurs that pulls one phosphate group off of the ATP molecule resulting in a standalone phosphate group and an Adenine Diphosphate (ADP) molecule. The single phosphate group is transported by an enzyme to a muscle protein which once linked to this phosphate will change shape and contract. The left over ADP molecule comprised of adenine and only two phosphate groups cannot be utilized for energy and is transported to the mitochondria of the cell. The mitochondria will then work to convert it back into an ATP molecule. Creatine works by providing free phosphate groups to the mix, rapidly creating more ATP from ADP. Creatine therefore results in less pressure on the mitochondria and more free energy molecules for muscle cells to use.
Now that we are knowledgeable on how creatine works in the body, it's time to learn how to analyze a creatine product for value and effectiveness . There are a few things to keep in mind before purchasing creatine products. Firstly, it is important to know what type of creatine is used in the product and to make sure that an evolved form of creatine is implemented . It is important to avoid creatine products that are comprised solely of creatine monohydrate. Standard or micronized creatine monohydrate is a very outdated and inferior form of creatine and is useless without a delivery system in place. It is ok if a product uses creatine monohydrate but if it is the only form of creatine involved then it is quite ineffective. There are many new potent and evolved forms of creatine available today. A worthwhile creatine product should contain one of the following forms of creatine: Creatine Ethyl Ester (CEE), Kre-Alkalyn, Creatine Anhydrous, Di-Creatine Malate (2CM), Creatine Alpha-Ketoglutarate (creatine AKG), Magnesium Creatine Chelate (Creatine Magnapower), Creatine Citrate, Di-Creatine Orotate and Tri-Creatine Malate (3CM). Please take note that 'creapure' is simply a pseudo name for creatine monohydrate.
A few myths about creatine and its use must be expelled . Quite often mislead mothers and high school health teachers will claim that creatine is dangerous and negatively effects the liver. This is absolutely false under all normal pretenses. If one were to consume excessive amounts of creatine while not drinking enough water, dehydration is likely to occur (which is bad for the liver). It is precautionary advice that one using creatine always drink water when thirsty and never ignore the body's natural impulse to drink water. Taking creatine only very slightly increases ones tendency to become dehydrated. It is therefore vital to drink enough water particularly while training or undergoing physical activity.
The last items to be discussed are dosing and timing. To state very simply, never exceed 20mg of creatine a day. Most creatine supplements have a recommended dosing of 10 to 15 milligrams a day . Creatine causes increase in strength and endurance regardless of when it is taken. However, the optimal time to ingest creatine is 30 to 45 minutes before training. This is the optimal time to take creatine because it gives muscles access to the highest amount of creatine possible.
It should now be apparent that creatine is capable of increasing strength and endurance and is a very effective solution for athletes who use it properly. Now that the reader is aware of the more advanced variations of creatine more informed investments in a superior creatine product can be made. We have disproved the rumors about liver dangers so that one can now take creatine confidently knowing that an only an adequate water intake is needed to stay safe. With this new knowledge benefits of effectively and correctly implementing creatine can be reaped to the fullest.
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Before purchasing a new creatine supplement, learn more about the top creatine products of 2013. Visit www.bestcreatinetotake.com to get detailed reviews and ratings on the most effective and valuable creatine products on the market today.
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