Creatine Monohydrate As A Supplement:

What exactly is creatine?

Creatine is a naturally occurring amino acid, which is not only found in our bodies, but also all the red meats which many choose to consume.  In the body creatine turns into creatine phosphate, which helps produce ATP (energy). Which is then used in muscle contractions. 

The average individual takes creatine for 3 reasons:

• Strength jolt
• Boost testosterone levels
• Muscle growth

More about these three reasons could be read about at this link:

Why creatine though? Once your body has burned through all the ATP (energy) in your body, creatine gives that extra push to do one more repetition. Although creatine is naturally occurring in our body, and ingested in meats like beef, taking a creatine supplement could help increase muscle mass quickly.

But I wonder does creatine actually work?

“Belgian researchers reported in a 1997 issue of the Journal of Applied Physiology that untrained individuals taking creatine following a 10-week weight-training program increased their one-rep max on the squat by 25% compared to those that were on the placebo.”

“A 1998 study by University of Nebraska (Omaha) researchers found that trained collegiate football players taking creatine while following an 8-week weight-training program gained a 6% increase in their one-rep bench press strength, while those taking a placebo experienced no strength gains at all.”

More about creatine and these studies could be read at this link: under the creatine boosts muscle strength subheading

Looking at the results of these experiments, it is evident that taking creatine is giving individuals a noticible strength jolt because they are lifting more than they did originally. Although chance may be a factor in these experiments, third variables are not evident because in the study done by the Belgian researchers, the individuals that partook in the experiment were untrained individuals. Which means their nutrition, supplementation were not controlled. But it’s the contrary for the study done by the University of Nebraska. The football players all had controlled nutrition and supplements.

Many that have taken creatine, and did not get results argue that it does not work. But it should be understood that creatine is a supplement and therefore a good diet and high intensity workout are a must in order to see any type of gains.

Well what exactly does creatine do in your body?

Creatine increase the size of muscle fibers disregarding muscle growth due to protein synthesis, although creatine does aid protein synthesis. Creatine also increases the amount of water and blood going to your muscles. Therefore, your body’s muscle cells will expand, making you look more muscular. But many call the expansion of muscles due to creatine “fake muscles”. But that is where they are incorrect. Yes, I understand that creatine makes you look like you have larger muscles then you actually do. But than again, due to your muscles taking in more water and blood as a result of creatine, it helps you do more repetitions. Which then results in an increase of muscle cell diameter, which leads to an increase of muscle mass. And also that is why creatine must be used in a cycle, eight weeks on, four weeks off. During the four weeks off, you will loose all the extra water weight you have been carrying around, due to creatine use. But creatine should be limited to eight grams a day during the eight-week cycle. Excessive use of creatine may lead to kidney malfunction.

In conclusion, it is evident that creatine does help promote the healthy growth of lean muscle. Although creatine is not the answer to gaining muscle, because diet and exercise must be monitored in order to make any sort of physical gains. Creatine is a supplement that would be recommended if your trying to gain some lean muscle mass, if you ready to put in work and control the third variables such as nutrition, workout plan.

*Do not use if you have pre-existing kidney problems

More about creatine monohydrate could be learned about on this link:

http://examine.com/supplements/Creatine/#summary8-5

http://www.jimstoppani.com/home/articles/creatine-primer?preview

http://www.mensfitness.com/nutrition/supplements/6-reasons-you-should-be-taking-creatine