subject: Best Muscle Building Supplement [print this page] I've used my fair share of supplements over the years and I'm convinced that creatine is the best muscle building supplement. Additionally, there are a lot of experts and scientific studies that have backed up the creatine benefits that so many body builders have been talking about. Indeed, Brad Pilon conducted a review of several of those studies in How Much Protein, and found that creatine produced a greater amount of muscle development than protein did. Using creating supplements, it is possible to gain strength, develop the ability to exercise at a higher level, and add muscle volume and mass.
Found in the skeletal muscle of the body, creatine is actually a natural component. The most prevalent sources of ingested creatine are meat and fish. After ingestion, creatine is transported to muscles to increase their energy levels by increasing the availability of ATP. The increased ATP provides an extra kick during repeated bouts of intense exercise which helps the body build more muscle.
Creatine enables a person to lift much more intensely and to lift heavier weight, which helps in muscle growth, however primarily through increasing volume. Water retention is the true reason for increased muscle volume. The muscles attract and retain water when they become saturated with the creatine, which makes the muscles look much fuller. When you first start taking a creatine supplement, you are likely to gain 5-10lbs in a month because of this water retention. While such gains do not equate to actual additions of lean muscle, they do not indicate the acquisition of additional fat. Unfortunately, if you were to quit taking creatine for a month or more, the increased volume would disappear. But, the gains you have made in muscle strength and fiber will be retained.
A desirable feature of creatine is that it has been the subject of a great amount of research, yielding no substantial hazards or potentially harmful consequences. There are a few minor issues to consider, however. Obviously the water weight that is gained due to retention can be an issue for some people. This can be a concern for certain types of athletes. Further, certain individuals may suffer from abdominal cramping, discomfort and nausea as a result of creatine supplements. Dehydration is also a problem. All of the aforementioned issues can be effectively addressed by ingesting sufficient amounts of liquid while using creatine supplements.
Other adverse reactions include a potential for problems with the kidneys. Such a development can occur if too much creatine is taken for an abnormally lengthy period of time. Finally, I'd recommend checking with a doctor if you are on any other medications to make sure creatine supplements do not conflict, especially those on high blood pressure drugs.
Most creatine supplements recommend taking 20 grams of creatine for the first 4-5 days. This is what experts refer to as loading. The theory is that you saturate your muscles with creatine as rapidly as possible. But, by the end of the first month, you will not see an outcome that drastically differs from what you might observe after taking just the 5 gram daily maintenance dose. You will merely see results faster by loading. One point of caution related to the side effects is that you are more likely to have an upset stomach if you take too much creatine in too short a time period without adequate fluids.
Certain individuals believe that creatine should be taken prior to exercise, due to its ability to aid in strength building. But, the majority of research indicates that creatine works best when ingested following the completion of exercise. Dehydration is another big worry associated with taking creatine before a workout. Your body is primed and ready to absorb creatine much more readily following a workout. It is not uncommon for people to recommend ingesting creatine along with a beverage high on the glycemic index, such as fruit juice, though my personal experience indicates that taking it with water is perfectly sufficient. You shouldn't add sugar to your diet unless you are using it as some kind of a nutritional source following your regular workout. Creatine can be taken at any time on the days that you aren't working out.
Anyone hoping to gain muscle size and strength ought to consider creatine. The positive effects obtainable through creatine supplementation are widely known and there are few, if any, potential side effects. When choosing what type of creatine to use, a 100% pure micronized creatine monohydrate such as Optimum Nutrition is your best choice. Mix it with water or a high GI drink. Whether you load or don't load, over the long run, you'll still receive all the benefits of creatine. If you use it properly, creatine can be the best muscle building supplement, adding as much as 5-10 pounds of fat free muscle.
