Creatine And Its Use As A Pre-workout Supplement
Creatine is one of the most widely discussed and in fact used ingredients of all bodybuilding supplements…
What Is Creatine
Creatine is a naturally occurring amino acid that works to provide the energy used by our muscles during everyday activities…. It synthesises into a compound called Creatine Phosphate that is stored in our muscle tissues.
As we expel energy this is broken down by an enzyme called Adenosine Triphosphate (ATP) which in turn produces the energy that allows our muscles to function.
For every day activities, most people produce sufficient creatine naturally…however anybody who burns a large number of calories such as (for instance) athletes and bodybuilders require far greater levels of creatine to maintain performance and energy levels.
Other uses of creatine supplementation include the treatment of Rheumatoid arthritis, Parkinson Disease, Muscular Dystrophy and an eye condition called Gyrate Atrophy ( a genetic condition affecting the retina).
Why Take A Supplement Containing Creatine
- Reduces Muscle Fatigue
- Promotes Muscle Growth
- Boosts Energy
- Replaces ATP Levels
Creatine has only a short term effects, that is why most pre-workout supplements need to be taken 30 mins or so before a workout..Some users do suggest that drinking grape juice at the time of taking can help increase creatine absorption.
It is also suggested that you cycle your creatine intake to maximise its effects… an ideal cycle would read something like this:
- Days 1-7 – 20g per day
- Days 7-28 – 10g per day
After 4 weeks is suggested that you take a 14 day rest period before resuming..
Any Side Effects Linked To Creatine Supplementation
Although most users take creatine or supplements containing it with no ill effects whatsoever, there are some reports of problems that include:
- Muscle cramps
- Reduced Blood Volume
- Electrolyte Imbalances
Creatine has not actually been evaluated by the FDA for safety, but for most users, it will prove to be an invaluable addition to their pre workout supplementation when trying to boost their energy levels and performance in the gym..