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Creatine for Beginners
Product and Dosage Guide
Here's a quick guide on creatine for beginners.
If you're new to creatine then this overview will help explain what it is in simple terms, and make a product
recommendation for beginners.
The main distinction between creatine for beginners and more advanced information on creatine comes in the
actual supplement form, and a detailed scientific explanation which we won't cover.
Creatine is so popular and so effective that it has been spun off into many different product forms. It can
really be confusing trying to figure out which is the best and for what reasons.
Most research shows that the basic form of creatine is extremely beneficial and many fitness experts still
recommend the original, or basic form of creatine.
So what exactly is creatine?
Creatine is a natural compound that is found in many foods and produced by your body.
So right away you won't have to worry about the safety of creatine or the possibility of failing any drug tests.
Creatine supplements will never be banned from any type of organization because it's a pure natural product.
Our bodies also make creatine and it is transferred to our muscles in the bloodstream. When it reaches your
muscles it is converted to creatine phosphate which is used to increase the energy in your muscles.
Although food sources such as meat and fish do contain creatine, they won't contain enough to see significant
improvements or changes in your energy or muscles.
Creatine in the supplement form of creatine monohydrate is the best way to get the right amount of creatine to
see positive results in your body.
How do you benefit from supplementing creatine?
Creatine is the best supplement for bodybuilders and most athletes for these reasons:
- Supports muscle contraction
- Increases muscle size
- Increases fat loss
- Improves your strength
- Boosts your speed
Without getting too scientific, here's a brief explanation of how creatine works:
Creatine can be viewed as an energy booster, supporter, re-fueler or whatever you want to call it. It basically
increases a certain form of energy called ATP (adenosine triphosphate). Your body uses different types of energy
sources for various exercises.
Exercise made up of shorter bursts of movements uses a different energy source when compared to long endurance
exercises. So a sprinter uses a different energy source than a marathon runner.
When you lift weights or do sprints your body is using the ATP energy source. When this energy source is used
up, you can no longer perform the specific movement. For example, when you're doing bicep curls and you hit the
12th rep and your arm is burning and you can't get the weight past your waist, you've run out of ATP energy.
The ATP molecules which supply your muscles with energy are exhausted and they turn into ADP. The T turns into a
D (ATP > ADP). The triphosphate turns into a diphosphate.... 3 is reduced to 2.
Creatine's special power involves bumping the 2 back up to a 3. It turns ADP back into ATP. So it essentially
refuels your energy source when it's exhausted.
This means when you use creatine supplements and you're doing bicep curls and you've reached the 12th rep, you
can now pump out a few more reps. You have more energy in your muscles which leads to more power, strength, and
muscle building capabilities.
You have a huge advantage in athletic performance when using creatine and the best part is that it's a natural
supplement.
Creatine for beginners, which supplement is best?
Because creatine is so effective it has been spun into many different product forms.
As a beginner it's best to stick with creatine monohydrate. Even advanced athletes continue to use creatine
monohydrate because it is a pure form of creatine without any other stimulants.
There are other pre workout supplements that contain creatine monohydrate along with other ingredients and
stimulants. These are also effective however most people will benefit from basic creatine powder.
A supplement like Creatine Monohydrate from PROLAB is perfect as a creatine for beginners and even advanced athletes.
In term of supplement dosage you will have to decided between two types.
You can supplement creatine daily with 5 grams taken with your meals or your post workout shake, or you can
start with a loading phase for several days and then drop down to a daily dose.
Different people have different opinions on the perfect creatine dosage. It's best to just follow the
recommendations on the product label. You can find a full article on how to use creatine here.
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