Creatine Creatine is one of the most popular and widely used substances among bodybuilders. It is a naturally occurring substance found in high amounts in animals such as humans. It helps your muscles recover from intense exercise or strenuous training sessions faster than without it. Creatine works by increasing blood flow to the muscles, which increases oxygenation and energy levels within them. You may have heard that creatine causes fatigue after prolonged use, but this isn’t true at all! Creatine does not cause any kind of tiredness, only increase energy levels. You don’t need to worry about taking too much creatine because it doesn’t seem to affect your performance either way. There are two types of creatine: creatine monohydrate and creatinine sulfate. Both are effective in building muscle mass and strength, but they work differently depending on how much you want to build it. Creatine monohydrate is the preferred form of creatine due to its low cost and ease of use. However, it takes longer to absorb into the bloodstream and may require some time before you notice any effects. Creatine sulfate is a slightly less expensive alternative that gives you similar results as creatine monohydrate, but with no side effects whatsoever. If you’re looking for something cheaper than creatine, try lactated ringers (L-R) creatine or even plain water. Both help to hydrate your muscles and increase their ability to contract, which allows you to push yourself harder in the gym. The only downside is that these options are less effective than the other two types of creatine.
What is the best way to take creatine?
Check out this quick and easy guide!
You will need… Creatine monohydrate powder
Water Directions Step
1) Begin by measuring out 0.
3-0.5 grams of creatine per pound of bodyweight. For example, if you weigh 180 lbs, take between 54 and 90 grams of creatine. Step
2) Take your creatine with some water or another liquid and shake well.
Drink this mixture during your workout on an empty stomach for the best results. Step
3) Continue taking this 5 times a day for the first week.
After one week, reduce this to around 3-5 doses a day until you notice no more benefits.
Beta Alanine Beta-alanine is a naturally occurring acid that is involved in the transmission of nerve impulses and the stimulation of muscle fiber. It is usually used by sprinters and other athletes who perform short, fast bursts of energy. Taking beta alanine will help you improve your muscular endurance during exercise, as well as decreasing your perceived mental fatigue. The great thing about beta-alanine is that the side effects are very mild.
Sources & references used in this article:
The core program: fifteen minutes a day that can change your life by P Brill, GS Couzens – 2008 – books.google.com
10 Gift Ideas for the Gym Bros in Your Life by GI Team – Power, 2019 – generationiron.com
Rewire your brain: Think your way to a better life by JB Arden – 2010 – books.google.com
4 Spices That Enhance Your Workout Recovery! by DG Amen – 2015 – Harmony
Towards a geography of fitness: an ethnographic case study of the gym in British bodybuilding culture by J Ross – 2004 – Penguin
5 Best Pre-Workout Supplements That Give You Strength And Endurance by L Constantinou – bodybuilding.com