Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Supplements»Creatine – Basic Bodybuilding Supplement
    Cretine - Bodybuilding Supplements
    Cretine - Bodybuilding Supplements

    Creatine – Basic Bodybuilding Supplement

    0
    By krunoslav on March 30, 2014 Supplements
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    The Importance of Creatine

    It’s the grandfather of muscle-building supplements. Everyone involved in the exercise industry has heard of or used creatine, or at least known other men who used it. Why has everyone gone berserk over creatine? Because it’s the real deal. It’s one of the few supplements that has been rigorously tested and proven to work.

    Studies show that men who take creatine gain weight and increase strength more readily than those who don’t take it. It has also been shown to speed recovery time and give men more energy during workouts. Creatine allows lifters to accomplish more work. If you can normally complete 8 reps while benching 225 pounds, for example, you might be able to increase the reps to 10 when taking creatine.

    Creatine Supplementation
    Creatine Supplementation

    Creatine is a natural compound the body produces in the pancreas, kidneys and liver. The bloodstream carries the creatine to your muscles, where it converts into phosphocreatine. This substance helps to increase the amount of Adenosine TriPhosphate (ATP) available in your system. ATP is an energy source for muscles. The goal when adding a creatine supplement to your diet is primarily to prevent premature muscle fatigue, so you can work out harder for longer.

    One of the main goals of weight training is progressive overload. Creatine helps with this in a number of ways. It helps to build muscle, which allows the use of heavier weights. It provides prolonged energy, so you can lengthen the time you spend under tension. It enhances recovery, so you can exercise more often.

    Creatine may also act as a cell volumizer, meaning that your muscle cells retain more water. This can generate increased protein synthesis and minimize protein degradation. At the same time, it increases glycogen synthesis. Glycogen is essentially muscle fuel. More glycogen means a higher capacity for workouts, which in turn means more muscle growth.

    Small amounts of creatine are present in meats; you’d have to eat about 10 pounds of raw steak to get the weight-training benefits of supplementation. The recommend dose is typically 2 to 5 grams daily. Trainers usually advise men to start with a “loading dose” of 15 to 30 grams, divided into two or three daily doses. Take this dose for several days, then drop down to the maintenance dose.

    The benefits of creatine

    Creatine helps the body function better in several ways, including:

    • Boosting energy and extending training capacity;
    • Increasing muscle mass;
    • Working as an antioxidant to assist with muscle repair;
    • Regulating calcium levels;
    • Improving sporting performance;

    Because creatine helps boost strength, build muscle mass, and increase endurance, it is of particular use to bodybuilders, powerlifters, and endurance athletes. But it can also be beneficial to anybody who is physically active and looking to improve their performance.

    Other important points about creatine

    Take it with high-carb meals. The combination may increase creatine’s effectiveness by up to 60 percent. A recent study found that athletes who took creatine with carbohydrates ran faster, jumped higher, and gained more muscle mass and strength than those who took creatine alone. The carb-creatine combo also appears to improve anaerobic (weight lifting) performance by 30 percent.

    The benefits of creatine
    The benefits of creatine

    Drink a lot. Creatine draws water into your muscle cells. This is good because it makes muscles larger. Get a few extra glasses of water or sports drink daily.

    Choose a supplement that contains sodium. New research shows that creatine is more efficiently absorbed when it’s combined with sodium. The combination is also less likely to cause an upset stomach, a common side effect of creatine supplementation. Don’t bother with creatine supplements that include sugar. They’re not as well absorbed as the sodium-combo supplements.

    Take creatine breaks. Studies show that the body adapts rapidly to creatine. The benefits slow or stop after about 6 to 8 weeks. Plan to take it for 8 weeks, stop for 6 to 8 weeks, then start taking it again.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    9.0

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    9.0

    Kaged Muscle Kasein Protein Powder Review

    8.3

    Dymatize Elite Casein Review

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 100
    • Instagram
    RECENT POSTS
    9.0
    January 28, 2023

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?