Best Muscle Building Supplement - The Benefits of Creatine

Best muscle building supplement through my many years of using supplements and research , I concluded that creatine is really the best muscle building supplement . Having made this observation , however , be noted that my personal opinion is of little importance compared to the voluminous research showing the benefits of creatine without end. Indeed, Brad Pilon has reviewed many of these studies How much protein , and found that creatine produced a greater amount of muscle development proteins have . With the creation of accessories, you can gain strength, develop the ability to operate at a higher level, and add muscle size and mass.

The substance called creatine is a natural part of human skeletal muscle . The most common dietary sources of creatine are fish and meat. Once ingested , the human muscle creatine travel and increases your ATP energy reserves more accessible. High levels of ATP provide an extra boost of energy during hard physical exertion , helping the body to create new muscle .

Best muscle building supplement: Benefits of creatine

While creatine certainly helps the growth of muscle fibers , allowing the most common weightlifting , its main feature is its ability to add muscle size . Water retention is the real reason for the increase in muscle size . Flooded with Creatine tend to accumulate and retain water , which makes muscles muscles seem to have more volume. During the initial introduction of Creatine supplements , you should probably add between 5 and 10 pounds per month , just because of fluid retention . Despite these achievements are real additions lean muscle mass , which does not indicate the acquisition of additional fat . Unfortunately, if you stop taking creatine supplements for a month or two , visible volume gains will disappear. But it has made gains in muscle strength and fiber will remain .

side effects

A desirable feature of creatine is that there has been a lot of research , yielding no significant risk or potentially harmful consequences . That said, however, that you should keep a few things in mind. You may gain excess weight because of all the water retention will experience. Some physically active people think this is a disturbing result . Also, some people may suffer from abdominal cramps , malaise and nausea after creatine supplementation . Some people may also become dehydrated . All the above problems can be effectively treated by the ingestion of a sufficient quantity of liquid when using creatine supplements.

Kidney problems are perhaps the most serious possible consequence of creatine intake . Such development may occur if too much is taken creatine an abnormally long period number . Finally , I suggest you consult a doctor if you take medications regularly extra to ensure that creatine does not interfere with its function , especially in the case of blood pressure medications .

load

Most creatine supplements suggest a dose of 20 grams for the first 4 or 5 days . This dose represents the concept of load. The idea is complete and quickly extinguish muscle tissue creatine. But at the end of the first month , you will not see a result that differs radically from what you can get right after taking daily maintenance dose of 5 grams . The only difference is that if you engage in the load, you will notice changes in your body faster . Is important to note that the potential gastrointestinal side effects are more likely to develop if ingested a large amount of creatine in a time compressed without providing an adequate supply of water.

synchronization

Some people believe that creatine should be taken before exercise, because of its ability to help build strength . However, most research indicates that creatine works best when taken after exercise. Another problem with ingesting creatine supplements before exercise is that dehydration can cause. The human body is better able to facilitate the absorption of creatine after exercise. It is not uncommon for people to recommend the ingestion of creatine with a large drink on the glycemic index , such as fruit juice, but my own experience suggests that taking it with water is perfectly sufficient . Additional sugar consumption is useless , it also hurts if it is a part of your exercise routine . It's good to ingest creatine supplements at any time during the day when not training plans .

The best muscle building supplement

Anyone hoping to gain muscle size and strength should consider creatine. The positive effects achieved by creatine supplementation is well known and there is little , if any, potential side effects . My suggestion is to take 100 percent pure micronized creatine monohydrate , as can be found in optimal nutrition . Take the supplement , either with a drink with a high glycemic index , or simply with water. Whether you choose to load or not load , time , you will experience the benefits of creatine. When used properly , creatine is the best muscle building supplement around and has the ability to help gain 5-10 pounds of muscle without adding extra fat.