Creatine monohydrate is the most popular and effective bodybuilding supplement on the market today. Our bodies produce Creatine to supply energy to our muscles and the highest levels can be found during periods of intense exercise, when large amounts of chemical energy is converted into mechanical energy to aid in performance. Creatine can also be found in red meats, but most individuals would have to consume an extremely large quantity to equal the performance enhancing benefits of Creatine Supplements. Unlike other performance enhancers, Creatine is 100% natural, making it unlikely to be banned from any sports or international competitions.

What does it do?
Creatine rapidly increases lean muscle mass to improve performance in high intensity exercise, raise energy levels and speed up heart recovery rates. Creatine's enhances your body's natural energy reserves in muscles by assisting muscle protein synthesizing action, while minimizing protein breakdown. It also enhances muscle growth, making muscle fibers bigger and stronger.

How is it taken?
A very small dosage of Creatine Supplements is taken daily. There are two common ways to take Creatine Supplements. The first involves ‘loading' or saturating the muscles with Creatine at a level of 25 grams per day for up to a week, then maintained a regular intake of 5 to 10 grams per day. The other method offers a more gradual approach and involves supplementing with 5 to 15 grams per day for an extended period of time.

The best results have been experienced when Creatine is combined with a high carbohydrate base, such as dextrose, and taken 30 minutes before exercise or physical activity. The powder should be mixed with a non-acidic juice, such as grape juice, or water. Ingesting a 5-10 gram dose, post workout with high-glycemic carbs (simple sugars) or a protein and carbohydrate mix ensures an increase in insulin levels which carries Creatine to the muscles with greater efficiency. Staying hydrated is important, as Creatine can affect the balance of water and electrolytes.

Recommendations: Who should take it?

•  Anyone who needs more energy, wishes to build muscle faster, and aims to improve endurance should try supplementing with Creatine monohydrate.

•  Anyone who would like to increase lean muscle mass, recover from training faster, and lose fat should use Creatine Supplements.

•  Anyone who is involved in intense physical activity, experiencing physical stress and fatigue, or seeks significant improvement in physical performance levels should supplement with Creatine monohydrate.

•  Vegetarians that do not benefit from the Creatine found in meat

Recommendation

Suggested Creatine Brands:
The Stuff
Muscle Tech
Endurox
Cytosport
All Creatine Brands...

References : Optimum Lifestyle Magazine

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