Creatine for Supplementation

25 May, 2009 No Comment

Developing lean muscle mass certainly demands a great deal of perseverance and adherence to a rigid exercise and diet plan along with proper rest and supplementation. Creatine made a bold entry in the world of athletics and took the supplements industry by storm way back in 1832. This wonder supplement was brought to limelight by Michel Eugène Chevreul which went on to become a favorite among athletes, weightlifters, bodybuilders and other sportspersons.

Creatine is a natural bodybuilding supplement that helps you pack on lean muscle mass. It has been named after the Greek word Kreas meaning flesh in English and is known to occur naturally in the skeletal muscles of the body. It is a nitrogenous organic acid that is found in mammals and plays a vital role in the transfer of energy to the nerve and muscle cells.

In 1992 it was discovered that creatine has the potential to enhance the performance of bodybuilders and athletes during workout sessions like no other compound. Thus, creatine gained unprecedented popularity as a supplement and remains the supplement of choice for most enthusiasts till date.

Mechanism:
Creatine supplements work by increasing the level of intramuscular creatine in the body which results in accelerating the skeletal system metabolism. This boosts the overall energy levels of the body enabling you to increase the intensity of your workouts during training sessions. After ingestion, creatine supplements are converted into phosphocreatine that is required for the short bouts of energy essential for endurance training, aerobics, weight lifting, sprinting etc.

How to take creatine?
Creatine is found in various foods such as herring, salmon, cod, pork, beef and tuna. Creatine supplements are available as powders, chews and capsules and the most popular ones are creatine monohydrate and creatine ethyl ester. It is recommended to take 1-2 tsp of the powdered supplement with 8 ounces of water or milk.

You must consume 10-20g of this dietary supplement for 1 week during the loading phase to enhance muscle mass. Thereafter you can take 5-10g of this supplement everyday before or after workouts. When combined with an adequate diet and exercise program, creatine supplements can help you gain as much as 50% muscle mass.

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