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Creatine & Gaining Muscle

Learn The Basics About One Of The Most Important Supplements!

Posted by PumpSavages - June 22nd, 2015

Creatine is a great supplement to add to your arsenal. Lifters know this, professors know this, and of course the marketers who sell this stuff know this. But on the other hand nobody should ever put anything into their body without weighing the benefits and risks involved. That goes for anything; diet coke, chocolate, beer, among any other thing that you put into your body.


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The Role Of Creatine

Creatine increases the body's ability to produce energy rapidly and is very effective with weight training! With more energy, you can train harder and more often, producing faster results! Research has shown that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short burst of energy, such as football, baseball, sprinting.


Effects Of Creatine

One thing is bound to happen once you start taking creatine and that is you'll gain weight and it will happen quickly! While the initial gains are water (about 2 to 4 pounds in the first week of supplementation), gains then after are muscle due to the increase in the workload you can handle. Creatine is an osmotically active substance; it pulls water into the muscle cells, which then increases protein synthesis. The amount of creatine that is recommended per a day is 3 - 5 grams, anything more than that is a waste as you will urinate it out just like excess vitamins.

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Different Forms Of Creatine

Creatine is consistently being studied for effectiveness and safety. Studies have indicated it is safe to use, it is one of the most-researched and used supplement on the market today! Creatine monohydrate is the best bang for your buck, almost all studies conducted concerning creatine used creatine monohydrate and had amazing results. Gerbin and co-researchers at the Institute of cell biology in Switzerland even found that creatine could be used successfully as an adjuvant therapy for bone fracture healing or for the treatment of osteoporosis.

Cell energy is important for bone development and maintenance, and therefore directly related to osteoporosis. Creatine, as we know, enhances cellular energy production. The researchers linked this to bone formation. Creatine citrate is creatine bound to citric acid, and research indicates it to be no different than creatine monohydrate in terms of absorption and effectiveness. There is evidence that creatine citrate is more water soluble than monohydrate, but this plays no role in muscle absorption or effectiveness. There is no reason to be spending forty to fifty dollars on creatine. My personal favorite is by AllMax Nutrition, it is cheap and it is pharmaceutical grade. You can pick up 1000 grams of this stuff for only twenty dollars!

There have been some reports of dehydration, kidney damage, heart problems, muscle cramps, diarrhea. Some of these conditions can be caused by consuming too much of a certain vitamin or not drinking enough water throughout the day. A normal person who is not supplementing with creatine should be consuming eight 8oz glasses of water a day or about 64oz. A good rule when supplementing with creatine is to drink up to an additional gallon of water a day to minimize these symptoms, thats why a lot of the time you will see people in the gym who carry around a gallon of water with them.


Possible Side Effects Of Creatine

There have been some reports of dehydration, kidney damage, heart problems, muscle cramps, diarrhea. Some of these conditions can be caused by consuming too much of a certain vitamin or not drinking enough water throughout the day. A normal person who is not supplementing with creatine should be consuming eight 8oz glasses of water a day or about 64oz. A good rule when supplementing with creatine is to drink up to an additional gallon of water a day to minimize these symptoms, that is why a lot of the time you will see people in the gym who carry around a gallon of water with them.

Only take creatine if you are healthy and don't have any kidney problems. Just as there is a difference between $100 bottle champagne and $25 dollar bottle of champagne, there's a difference between high-quality creatine and low-grade creatine. For example, Chinese creatine is a lower quality product, with more contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine.

Like with any supplement, always make sure you are performing your own research to determine that what you are putting in your body is healthy and safe. Now go get some creatine and start making those gains!

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MEMBER COMMENTS

AnabolicAliens

Like anything, question things, and do your own research. Great stuff Dave!

PumpSavages

Thanks a lot brotha!

JoeHurricane


I certainly noticed a difference once I started taking creatine earlier this year!

It's also worth noting that creatine is in your natural diet anyway (if you eat meat) whether you take a supplement or not.

Awesome article @pumpsavages!!


PumpSavages

Thanks a lot Joe, appericate it!!

Scott_Herman

yes, 5 - 10 grams a day ain't hurting nobody! #HTH

jmboiardi

Great article.  So true about avoiding anything from China.  They still use substances and chemicals banned by the international community for decades. 

Scott_Herman

yeah @jmboiardi!  You would know.  This is your playing field!

Scott_Herman

Great article @pumpsavages!  It's nice to see you moving to more well thought out ideas to teach your subscribers the truth and no bro-science!  Great job bro! #HTH

PumpSavages

Thanks Scott, looking forward to the future!

ohawkey

How can you tell if you're a non responder? I didn't gain any weight from Creatine. 

Idris

Yes water helps active the electrolytes in the creatine.  Creatine, water, sports drink help rehydrate the muscle and your entire body, so that you do not feel groggy or tire. When I drink creatine I take it during the morning so that the creatine can build up in my system for my workout later on in the day. I took creatine for over 2 weeks and felt not seen a difference in my energy. I actually felt like working out after or between school because the school has amazing gym! In addition I was able to finish my workout without feeling tired!

crood

I can only repeat myself here, i drink creatine with my water 'while' working out. It prolly makes not much of a difference, but for me at least it feels like it's doing the most right there, where i need it :)

Idris

I've been drinkin Creatine for a month and I have energy!

Whisper

People would find similar articles very useful! Maybe something about whey protein, fish oil, multivitamins etc etc. :)

Scott_Herman

I agree, definitely worth it!

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