|
| |
|
QUEST FOR ADVANCED CONDITION Effervescent Creatine |
Creatine | Effervescent Creatine FSI Nutrition 20 packets $26.98Effervescent Creatine - the most efficient creatine available! What is Creatine Monohydrate? Creatine phosphate is a high-energy compound in muscle cells which stores energy and provides the energy for short bursts of activity. Creatine is produced by the human body, and the compound also occurs naturally in meat and fish. Consequently, vegetarians tend to have lower creatine stores than meat eaters. One pound of beef contains 2 grams of creatine. In a supplement form, it is an odorless, virtually tasteless, white powder which looks like sugar and is usually preferable mixed with grape juice. Creatine has been tested on athletes involved in short bursts of activity such as weight lifters, sprinters, cyclers, rowers, and swimmers. Studies show that supplementation with Creatine Monohydrate boosts size and muscle strength, speeds recovery, and increases muscle bioenergetics and lean body mass. Is there Any Reason Why I Shouldn't Use Creatine? Few side effects have been documented, with the exception of weight gain. Researchers are uncertain whether or not this weight increase is actual muscle tissue or primarily water retention. However, if creatine increases energy and enhances performance, the net effect may very well be increased muscle mass and lower body fat, which athletes are striving for. Creatine may help increase performance during short bouts of intense exercise. Research shows, however, your body must be able to break it down so it can accumulate in your muscles: One study showed that 30 percent of subjects taking creatine could not process it. What's more, studies suggest that excess amounts of creatine can lead to kidney damage. Stabilized creatine liquid eliminates such problems. Furthermore, actual users of the powdered creatine reported upset stomachs, gas, muscle pulls or cramps. Diarrhea was also caused when they take more than the required dosage. Once the dosage is reduced, symptoms desist. Taking creatine monohydrate on an empty stomach will increase absorption, but may cause stomach cramps, so it is better to take it on a partially full or full stomach. What is the effect of caffeine on creatine? Old research stated that caffeine neutralizes the effectiveness of creatine. However, recent studies showed the opposite conclusion. Caffeine was believed to neutralize the effect of creatine. However, latest studies recommended caffeine in moderation, one cup before workout because it facilitates the release of fatty acids and increases mental alertness. How Do I Use Creatine Monohydrate? Accumulated data from studies and anecdotal reports suggest a loading phase of creatine to saturate the muscles with creatine. The second or maintenance phase keeps the muscles saturated with a much smaller daily dose. The usual loading phase mostly recommended is about 20 to 25 grams per day for 1 week, followed with a maintenance dose of 5-10 grams a day thereafter. Typically, 5 grams is taken at a time, with the rest being evenly spread throughout the day. Ideal times are before and after training. Reports indicate that the best results are when creatine is taken for 6 weeks to 3 months, stopped for a month, and then resumed once again. It is recommended that about 175 grams is required for the first week of loading, and then about 70 grams a week thereafter. At this consumption rate, 500 grams will last about 1 - 1.5 months. Using creatine, more is not better! Taking more is not a good idea. The body has limited capacity to absorb creatine and there's a ceiling to how much you can store in your muscles. Creatine is safe for both sexes. However, many women users of the powdered form report some side effects such as water retention, bloating and stomach cramps. Other forms of creatine eliminates such problems. Loading Dosage: Creatine Monohydrate does not need to be 'cycled'. Cycling is a period of time where an athlete stops taking the supplement for short period and then resumes its use. It was used by steroid users to allow the body to recuperate from any stress or damage to the body. Creatine is not harmful to the body and does not need to be cycled. The function of creatine is to provide the body with energy reserves -- if cycled off, the reserve will require reloading again for 5 days. Please note that some athletes who cycled creatine experienced little extra energy. Some articles and books about creatine suggested cycling, but there is no definite agreement about this issue. You will not lose muscle by discontinuing creatine supplementation, however, you will experience a decrease in strength. Creatine is very effective for vegetarians as they do not get as much creatine in their diet as meat-eaters do. Many researches show that taking creatine along with carbohydrate increase the effect of creatine due to insulin release stimulated by the simple sugars which likely play an effective part in transporting creatine into muscle cells. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
© 1997-2009 by QFAC, Inc. All rights reserved. powered by Bodybuilding-QFAC |