Yes! Creatine will work for most individuals. There are few, that experience no results. But for the rest of us, there are benefits to be reaped...
WHAT IS IT?
Whey Creatine
Creatine is an organic acid that's produced naturally by our kidneys, liver and pancreas. It helps supply our muscles and nerve cells with energy.
About 95% of creatine is found inside muscles, while the other 5% is found in the brain, heart and testes. Being 100% natural, it can be found in foods like fish, beef and other sources.
WHAT IS IT GOOD FOR and HOW DOES IT WORK?
Creatine is an excellent supplement for enhancing muscle size and increasing resistance to anaerobic fatigue. Below, I cover each of those areas in more detail.
Muscle Size:
Creatine starts by volumizing (super-hydrating) your muscle cells, which in turn makes them look larger. This volumizing effect is produced by creatine entering your muscle cells, and retaining extra water along with it. Because the extra water is retained inside the cells, you will actually look more muscular, not just puffy.
A major benefit to your cells being super-hydrated, is that It promotes protein synthesis, glycogen synthesis and deters muscle breakdown.
If you don't already have a good amount of creatine stored in your muscles, you have the potential to put on easily 3-5 pounds in a one week loading phase. After that, simple maintenance will keep the weight on. The added weight will quickly convert to actual lean muscle, due to the increase in protein synthesis.
Increased Energy:
Creatine has the amazing ability to regenerate our bodies method of energy production, with extreme efficiency. It achieves this feat by donating a phosphate molecule to ADP (adenosine diphosphate), thereby restoring it to ATP (adenosine triphosphate). ATP is the key to energy production inside the body.
The normal process of regeneration takes much longer than is achieved by this direct restoration, making creatine ideal for anyone that will be performing intense anaerobic activities.
OTHER BENEFITS:
- Studies have shown creatine ingestion increased growth hormone levels by statistically significant amounts for 2-6 hours following consumption
- Acts as lactic acid buffer, delaying muscle fatigue
WHO SHOULD TAKE IT?
Basically, anyone with a desire for more energy, strength and an increase in lean muscle mass should take creatine. Not to sound like an advertisement... I say that because it's true!
There are many people that could benefit from creatine. Anyone that's into physical fitness, and performs anaerobic activities, would benefit greatly. Also, if you would like to quickly put on a few extra pounds, creatine is for you.
There is one particular group of people that could possibly benefit from creatine the most... Vegetarians. While our bodies produce small amounts of creatine on their own, a good quantity of creatine comes from the ingestion of meats.
That also means that vegetarians are likely to see much better initial results than those that do eat meat, because they have more room for extra creatine storage.
WHEN and HOW TO TAKE IT:
In my opinion, the best way to take creatine is the loading method, followed by a maintenance phase. the loading method is very simple, straight forward and you will notice the benefits much faster than if you start off on a maintenance phase.
The Loading Method:
Consume a total of 20 grams of creatine each day for 5-7 days. Split the 20 grams into four doses (5 grams each) throughout the day. Mix the creatine with water, tea, or a whey protein shake. Avoid mixing with acidic juices.
I like to take it with my morning protein shake, before and after workout, and then before I go to sleep at night.
NOTE: For best results, it is important that you drink more water than you normally would, while in the loading phase. if you do not, you could become dehydrated from the creatine pulling all the water from other parts of your body into your muscles. I recommend drinking at least 72 ounces of water each day, while on the loading phase.
After the loading phase, continue on a six week or more maintenance phase.
The maintenance phase is also very simple. Consume a total of 5 grams every day, split into 2 doses. I prefer to dose post workout, and before I go to sleep each night. If you like, feel free to take 3 doses of 2 grams each. You may achieve better results for yourself that way.
Cycling:
While there is no research to support it, one recommendation is to start a new loading phase after a six week maintenance phase. The reason behind this cycle, is because once you have gained a decent amount of muscle mass, there is more room in your muscles for the extra creatine. By repeating the loading phase, you will once again super-hydrate your muscles and give yourself another boost in mass.
Cyber Monday Optimum Nutrition Creatine Powder, Unflavored, 600g 2011 Deals
Nov 29, 2011 19:30:59
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Cyber Monday Optimum Nutrition Creatine Powder, Unflavored, 600g Feature
- Made with CreaPure Creatine
- Increases muscle strength and power
- Improves performance in high-intensity exercise
- Increase energy levels and speed up recovery rates
- Enhance energy reserves in muscles while minimizing protein breakdown
Cyber Monday Optimum Nutrition Creatine Powder, Unflavored, 600g Overview
Dietary Supplement. Each serving (one teaspoon) of Optimum Nutrition's Creatine Powder supplies 5 grams (5000 mg) of Pure Creatine Monohydrate. The patented production method used to produce this Creatine yields a tasteless, odorless powder that mixes easily into water or juice and does not readily settle to the bottom. As a result, the gritty taste or texture you may have experienced with other Creatine powders is not associated with this product. Optimum Nutrition's Creatine Powder is produced and packaged in our own state-of-the-art manufacturing facility in accordance with current Good Manufacturing Practices (cGMPs).Cyber Monday Optimum Nutrition Creatine Powder, Unflavored, 600g Specifications
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Quality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.
ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.
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Optimum Nutrition Creatine Powder, 600 grams.
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