What is Creatine?
Creatine is a nitrogenous organic acid that helps supply energy to the muscles and the nerve cells. Creatine is naturally produced in our bodies (Liver, kidneys and pancreas) and put into the blood stream so it can be shuttled to our muscles and other forms of tissue.

So why should I use it?
If you participate in weight training or other intense fitness activites then energy is a key factor if you aim to complete a successful workout. Creatine helps deliver the energy stored in the body to the muscles, and this helps you last longer and lift more weight as more energy is readily avalible for each new set. Creatine is also know to promote protein synthesis.

When should I take it?
Creatine is stored in the body so you may consume it at any time in the day. Although recommended to take it post workout out I would advise taking it first thing in the morning as other nutrients are consumed with your post workout meal and this is impractical.

Is there a limit to how much I can use?
No, if you follow the recommended amounts given on the product label then there should be no need to cycle creatine. How ever, if it is your first time using creatine then I would advise using it for a month to see how you respond.

What if I don't respond?
Try another type of creatine. The basic type of creatine is monohydrate and this is the one all people should try first to see if the respond. If not then there are plenty more to try, such as Creatine Etyhl Ester or CEE mor short. This form of creatine is just basic monohydrate with an ester attached to it, this allows quicker and more reliable transport to the muscles and is more effective for some, but again, just like monohydrate not all people respond to supplements in the same way.

How much water should I consume?
If training you should be consuming at least 3 litres of water a day, if using creatine then this is a good amount but I would recommend aiming for 4 or more as creatine uses a lot of water.

Written and published @ musclemecca.co.uk