Muscle Building Information


The Importance Of Creatine In Building Lean Muscle


Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.

Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.

From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.

Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.

There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Creatine Supplements to learn more about the issues covered in this article.


MORE RESOURCES:
This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news


menshealth.com

Want to Pack On Muscle? Chill Out On HIIT.
menshealth.com
To build muscle, you need to progressively demand more from your muscles. That generally means you need to lift heavier weights throughout the course of a workout. HIIT doesn't place you in an ideal position to do that. The rest periods never fully let ...
Want to build muscle? stop doing HIITStylish Magazine

all 2 news articles »


Daily Star

Lose weight and build muscle: Making ONE simple breakfast swap increases protein intake
Daily Star
High-protein diets have become big news in the fitness world in recent years – and with good reason. Protein is one of the most important nutrients because it is a component of every cell in the body. Common sources of protein include meat and dairy ...



Struggling to build muscle? These 4 unusual tips will help
Health24
Follow these four tips to enhance your muscle building. 1. Do isometric exercises. To look shredded like a bodybuilder, put your training on hold: Isometric exercises can make the blood vessels feeding your muscles stand out, according to a British study.



TTU looking to build muscle in postmenopausal women
KCBD
LUBBOCK, TX (KCBD) - We know vitamin E can help your eyes, blood, brain and the skin. Vitamin E is also the focus of 2 major new studies at the Texas Tech Health Sciences Center. Dr. Leslie Shen is leading the research on a type of vitamin E made from ...



ABC 4

How to build muscle without lifting weights
ABC 4
How would you like to get the equivalent of 20,000 sit ups in one treatment? It's the latest and greatest for muscle tightening and body contouring technology on the market! The Emsculpt is the only procedure to help both women and men build muscle and ...



Daily Star

How to build muscle FAST: The most effective bulking exercise you're probably not doing
Daily Star
It takes a lot of discipline and hard work to get rock-hard muscles and it's important you know what you're doing. Muscle growth happens when damaged muscle fibres repair and grow back thicker. This means you need to inflict some damage to see results.



Fitness: Do protein supplements build muscle or fat?
Montreal Gazette
Supplementing a tough lifting workout with a protein shake is common practice at the gym. Based on the premise that weight training breaks down the muscle and protein helps build it back up, these popular products promise to maximize the muscle ...

and more »


Muscle & Fitness (blog)

Can Intermittent Fasting Help You Build Muscle?
Muscle & Fitness (blog)
If you do plan on working out, and are looking to build muscle, White suggests following the TRF model. The usual eating window on TRF is 8 a.m. to 4 p.m. or 12 p.m. to 8 p.m. to elongate the overnight fasting period. “I would suggest a workout in the ...



5 Best Kettlebell Workouts To Build Muscle
Sportskeeda
At the gym or not, we all wish for this perfect scenario where we do not have to shuffle between different equipment because no matter how much it helps in losing weight, muscle building or toning up, it is still tiring. There is a new equipment in the ...



Forbes

This Former US Navy Diver Built An Eight-Figure Business
Forbes
... preparation company that provides custom meals for people looking to accomplish their fitness or health goals. The company's clients range from professional athletes to overweight middle-aged men and women looking to lose weight, build muscle and ...


Google News

home | site map
© 2007