Creatine Supplementation for Increased Performance and Building Muscle

Creatine is an amino acid that is in meat and fish. It is produced by the body in the liver and kidneys and converted in the muscles to creatine phosphate to resupply them with their source of energy.

Intense exercise depletes muscles of creatine. By taking creatine as a supplement you can increase the supply to the muscles. Daily food consumption meets the body's creatine requirements for normal function, but for athletes who are participating in short-term burst of energy for workouts or sports high levels of creatine are needed.

Research on creatine over the past two decades have found that supplementation is best for those who workout three or more times a week.. Studies show that supplementing with creatine will:
- make muscles bigger and stronger ( a two to three pound of lean body mass is gained on average)
- increase performance in short-term activities such as weight lifting five to ten percent.
The results of creatine supplementation can be seen usually within as little as five days.

There have been reports of minor side effects from creatine such as cramping and upset stomach. Drinking extra water may control these side effects. Taking 40 or more grams of creatine in a day may cause kidney or liver damage.

Creatine is available in capsules, liquid, or powder. Powder can be mixed with water or juice. Creatine works best when mixed with a liquid carbohydrate such as juice, by doing this you can increase the muscle's absorption of creatine up to 60 percent. It's important to follow the loading instructions on the label of creatine supplements. Always consult your health car provider before using any supplement.

Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals.

---

Side Effects of Hyaluronic Acid Products

Currently, there are no known side effects for most hyaluronic... Read More

Suffering From Osteoarthritis Pain? Natural Relief Is Available

It is clearly evident that hyaluronic acid in its oral... Read More

A Guide to Herbal Sleep Aids

Difficulty sleeping can affect many aspects of life. People who... Read More

Vitamin E - The Wonder Vitamin

Vitamin E is a family of eight related molecules known... Read More

Ganoderma Lucidum - The Wonder Herb

One of the most apparent influences modern times has brought... Read More

Omega 3 Fish Oil EPA and Chronic Fatigue Syndrome

Since the release of a book called" beat chronic fatigue... Read More

Colostrum May Help Prevent Upper Respiratory Tract Infections

A 2003 study by the Health Sciences Department of the... Read More

Are Bodybuilding Supplements Really Necessary?

Bodybuilding supplements generally fall under the classification of dietary supplements,... Read More

Glyconutrients: A Breakthrough Discovery

The science of Glycobiology, touted by the Massachusetts Institute of... Read More

Vitamin Supplements and Your Child

In a perfect world, your children would eat a balanced... Read More

Take Back Your Life 2

In part one of this series, titled "Take Back Your... Read More

Iron Supplement

Iron supplement - why iron?Why people need to use iron... Read More

Vitamin Smoothies to Beat the Summer Heat

Vitamin smoothies are a great way to enjoy a cold... Read More

PhytoNutrients

We have all heard that it is important to eat... Read More

Ganoderma Herbal Supplements ? Natures Gift to Humanity

Use of herbs and herbal therapies has been an integral... Read More

Know Your Bodybuilding Supplement - L-Tyrosine

L-tyrosine is a non-essential amino acid that plays a role... Read More

Proper Nutrition is Fundamental as a First Step in Optimizing Your Health: Immunocal

Proper nutrition is fundamental to optimizing your health. By eating... Read More

B Vitamin Hype: With Ambitions of Fighting Acne, Rosacea and Tumors, What Can This Vitamin Really Do

Vitamin B is no small time player in the high... Read More

Using Antioxidants in Your Weight Loss Program

If you're smart, you should not only be focused on... Read More

How Does Whey Protein Affect My Body?

Whey protein is available in supplement form and whey protein... Read More

Riboflavin for Migraine Headache Relief

Supplementing with relatively small amounts of riboflavin (vitamin B2) may... Read More

How to Neutralize the Terrorists Within Your Body

Did you know that there are free radical biochemical "terrorists"... Read More

Vitamin - Essential Nutrients for Health

Vitamins are the stars of the nutrition scene. Nutrition, the... Read More

All-Natural HGH Releasers- Does Neugenisis Really Work?

I began a quest to examine over 25 "leading products"... Read More

An Introduction to Whey Protein

Made from cow's milk, whey protein is a pure, all-natural,... Read More

Vitamins and Minerals for Healthy Hair

A lot of people actually pay a good deal of... Read More

Kanhaiya Amla Powder

AMLA ( EMBLICA OFFICINALIS ) FOR HEALTH AND BEAUTYAMLA, proudly... Read More

Vitamin A ? The Glow-in-the-dark Vitamin

The ancient Egyptians had a cure for "night blindness". They... Read More

9 Vitamins & Supplements to Improve Your Memory

Does this describe you: You walk into the living room... Read More

Know Your Bodybuilding Supplement - Ecdysterone

Ecdysterone is a powerful compound that can help to maximise... Read More

The Frightening But True Facts About Smoking

If you think that smoking is a harmless little hobby... Read More

Should You Take Gingko Biloba to Improve Your Brain Power?

Have you heard of the herbal supplement with the very... Read More

Is Citrus Aurantium Really Bad for Your Health?

Once again the "wisdom" of the FDA and the supplement... Read More