What is Creatine & it's uses

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What is Creatine?
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how creatine works?
Creatine works indirectly to enhance performance
and improve results. Our body metabolizes
creatine, into a molecule known as
phosphocreatine. Phosphocreatine is involved in
the replenishment of ATP (adenosine
triphosphate), the chemical in which our muscles
energy is stored. When we use performing work at
maximal effort, our muscles generate energy by
break down ATP into ADP (adenosine diphosphate)
and a phosphate. Once ATP has been used up, it
takes 30 seconds or so to replenish ATP. Having
more phosphocreatine available allows the ADP to
quickly become ATP and continue to provide energy
for several extra seconds. With more ATP,
muscles have more energy, capable of producing
more work in a single session. This is the basic
premise of how creatine supplementation works.
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Creatine Supplementing Guideline

• There are two things to consider when it comes to
  supplementing with creatine.
• Cycle on Creatine Unlike a general protein
  supplement, higher concentration of Creatine can
  mess up your bodys natural production of
  creatine. For this reason, you may decide to
  cycle off creatine every 3 to 5 weeks. This
  however is just a speculative suggestion, there
  is no scientific evidence on whether cycling is
  more or less effective
• Workout Intensity Specific Usage Creatine is
  only useful when the demands of your program are
  high, requiring a lot of strength and power, or
  for building mass. So include Creatine only when
  you are performing very intense workouts.
• Best approach in our opinion is to use the
  combination of both points 1 and 2. Rather than
  using creatine every day use creatine only on the
  days when you have a tough training session. Also
  cycle your creatine usage based on intensity of
  your workouts and only take creatine when your
  workout demands are high, then cycle off when you
  are just sustaining or cutting.

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How much Creatine to take
While starting to supplement with Creatine, the
general recommendation is to saturate the
Creatine stores in your body for the first 5-7
days and then sustain it for the cycle. During
the saturation phase the recommendation is to
take about 0.3 grams of creatine per KG of your
body weight. Afterwards you can sustain your
Creating levels by taking 3-5 grams a day. Best
time to take creatine is after a very intense
workout. When taking creatine, the Creatine
content of your muscles will increase. As a
result there will be an increase in the amount of
fluid retention in your muscle tissue. Make sure
to drink lots of water with Creatine so that you
do not get dehydrated. Your muscles might cramp
is you do not take enough water. As a side
effect, expect to look slightly bloated and to
gain weight as a result of the extra fluid
retention.
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Summary
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