Tweet
Creatine is made by the combination of three amino acids, processed and distributed throughout your body and used as an energy source.
Numerous studies over the last couple of decades have proven that Creatine can improve athletic performance and increase ones muscle mass. Studies also indicate the health benefits of Creatine for heart, muscle and diseases. Creatine supplementation has been known to reduce low-density lipoprotein (ldl cholesterol) by one-third in a matter of months.
The popularity for users of this supplement still remains with body builders and people looking to increase there lean body mass. Results from Creatine can be seen in the first week. The initial gain in weight can be associated with the water retention caused by the Creatine.
Research performed at the Pennsylvania State University shows the effects of taking Creatine for twelve weeks and combining it with a weight lifting program. The study shows users of Creatine gained twice as much muscle as the group who just exercised and did not supplement.
Professor Roger Harris led a research group that proved that Creatine is more effective after exercise then if you take it before or during exercising. Creatine given before exercise was shown to have no effect. Creatine given during exercise showed to interfere with the gains made. Creatine post exercising showed great results.
Publishing’s in the journal Medicine and Science in Sports and Exercise showed the effects of Creatine supplementation on a European Soccer Team. Group one who was given 20 grams of Creatine for six days showed results with faster sprints and improved jumping performance then group two how was given a placebo.
Similar studies were done by other organizations with positive results of Creatine’s effectiveness.
To sum it up, the best time to take Creatine is after exercise. Small doses of Creatine have little effect but higher doses such as 5 grams increase levels 15 fold. Creatine can improve performance in certain sports but remember you will gain weight while on Creatine.
There are many different brands of Creatine being sold on the market. None have shown any evidence of advantage over “Creatine Monohydrate”. In fact studies done on liquid Creatine are showing the same results as someone drinking water. So in my own opinion “Creatine Monohydrate” is the best choice.
Numerous studies over the last couple of decades have proven that Creatine can improve athletic performance and increase ones muscle mass. Studies also indicate the health benefits of Creatine for heart, muscle and diseases. Creatine supplementation has been known to reduce low-density lipoprotein (ldl cholesterol) by one-third in a matter of months.
The popularity for users of this supplement still remains with body builders and people looking to increase there lean body mass. Results from Creatine can be seen in the first week. The initial gain in weight can be associated with the water retention caused by the Creatine.
Research performed at the Pennsylvania State University shows the effects of taking Creatine for twelve weeks and combining it with a weight lifting program. The study shows users of Creatine gained twice as much muscle as the group who just exercised and did not supplement.
Professor Roger Harris led a research group that proved that Creatine is more effective after exercise then if you take it before or during exercising. Creatine given before exercise was shown to have no effect. Creatine given during exercise showed to interfere with the gains made. Creatine post exercising showed great results.
Publishing’s in the journal Medicine and Science in Sports and Exercise showed the effects of Creatine supplementation on a European Soccer Team. Group one who was given 20 grams of Creatine for six days showed results with faster sprints and improved jumping performance then group two how was given a placebo.
Similar studies were done by other organizations with positive results of Creatine’s effectiveness.
To sum it up, the best time to take Creatine is after exercise. Small doses of Creatine have little effect but higher doses such as 5 grams increase levels 15 fold. Creatine can improve performance in certain sports but remember you will gain weight while on Creatine.
There are many different brands of Creatine being sold on the market. None have shown any evidence of advantage over “Creatine Monohydrate”. In fact studies done on liquid Creatine are showing the same results as someone drinking water. So in my own opinion “Creatine Monohydrate” is the best choice.
Comment