Creatine: supplies your muscles with more energy

For those who practice weight training, cycling, rowing or other types of fitness, creatine is a excellent supplement to the daily meals. Creatine will supply your muscles with more energy and it has a positive influence on your endurance.

Especially for duration sports like cycling, running or rowing creatine is perceptible. But also for bodybuilding it’s a good supplement. It will able you to exercise more intensively and with more endurance. Within a period of 6 weeks, the use of creatine can result in 6 pounds of extra muscle mass.

Contrary to what many people think, creatine is not a dope like e.g. steroids. Creatine does not cause structural changes in your muscle tissue. Moreover, creatine is a natural body compound. Your synthesis it from amino acids. Meat and fish also contain creatine. So if you are vegetarian, we would recommend you to take creatine supplements.

Creatine gives your potential a boost. By using creatine, your bodyweight can increase with 2 to 6 pounds, due to the fact that creatine tends to retain more water in the muscles.

Intake

It is best to take creatine best by solving it in water or an acidic juice (e.g. grape juice). Sugar rich drinks help to improve the adsorption of creatine. Drinks that contain caffeine (e.g. coffee or tea) have a negative effect on the absorption of creatine.

Use

For noticeable improvements, you should take 5 grams (one teaspoon) per day, solved in 750 milliliters of water or an acidic juice. Manufactures often recommend to start with an “overload” during the first four days, being 20 grams per day and then go back to the daily intake of 5 grams.

But there are limits on the usage of creatine. Your body gets used to getting the stuff externally, so it will stop producing it. So it’s recommended to limit the use to 6-8 weeks and then pause for the same period.

Buying creatine

Creatine is available from almost every sport shop or chemist. You can also buy it online. But it’s relatively expensive.

As an alternative, you can buy creatine ester available, which absorbs 10 times better than normal creatine.

View this article in Dutch at Lekker-In-Je-Vel.nl: Creatine

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