Creatine is actually an amino acid like structure that acts as an energy source in skeletal muscles during intense exercise. At rest, creatine is phosphorylated to form phosphocreatine. During intense exercise, this phosphocreatine is utilized by the muscle to form more ATP; which means more energy.

Creatine is not just a source of energy though. Creatine is known to draw water into the muscle cells. This increase in water raises the pressure inside the muscle resulting in a stretching of muscle fibers. Stretch is one of the forces known to cause an increase in protein synthesis in muscle cells. Increased protein synthesis means a positive nitrogen balance and an increase in skeletal muscle growth.

Everyone thinks they know how creatine builds muscle, but they don’t know about a few little-known studies involving creatine and satellite cells. Creatine is known to boost satellite cell production and when taken at the right time (which we will show you later) and in the proper ratio, you can make the most out of your creatine supplementation.

Creatine is reported to increase muscle energy output by recharging ATP and increasing cellular energy output. This is an important aspect of what creatine can do for the bodybuilder or powerlifter, but it isn’t the only story.

Creatine has been shown to be a powerful promoter of satellite cell expression, which again causes new muscle cells to be formed! This is an amazing find, but we researched and realized that creatine timing and creatine ratios are an important part how creatine can be used to build muscle.

Creatine can also be used synergistically with the other nutrients mentioned in this book to build muscle, increase endurance and most importantly help in satellite cell differentiation. We can show you exactly how best to use creatine in the following excerpts from training and nutrient journals. When picking a good creatine product, look for a mixed creatine supplement using advanced delivery methods. For example, LG Sciences COLD FUSION EX™ uses a combination of creatine delivery methods to give you the best creatine combination product on the market. It is a mixture of Creatine Ester, Creatine Malate and other Creatine forms to give you a steady, stable release of creatine without the bloat associates with Creatine other creatine products. Cold Fusion EX comes with ingredients to increase stamina and performance, so you get MAXIMUM gains in the gym and the ability to push yourself further than you ever thought possible!

The science behind creatine and satellite cell proliferation is shown in the literature and is summarized below in several abstracts. This is why creatine is the safest and most effective supplement ever created for bodybuilders and currently perfect for anyone under 21. Creatine gives you energy, enhances performance and also has value as an anti-aging supplement for the elderly. It’s sad that creatine has gotten such a bad rap in the press, since it is one of the most safe and effective supplements on the market. The point? Don’t skip on the Creatine when you are looking to build SERIOUS muscle.

Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy.

Dangott B, Schultz E, Mozdziak PE.

Department of Anatomy, University of Wisconsin-Medical School, Madison, USA.

Nutritional status influences muscle growth and athletic performance, but little is known about the effect of nutritional supplements, such as creatine, on satellite cell mitotic activity. The purpose of this study was to examine the effect of oral creatine supplementation on muscle growth, compensatory hypertrophy, and satellite cell mitotic activity. Compensatory hypertrophy was induced in the rat plantaris muscle by removing the soleus and gastrocnemius muscles. Immediately following surgery, a group of six rats was provided with elevated levels of creatine monohydrate in their diet. Another group of six rats was maintained as a non-supplemented control group. Twelve days following surgery, all rats were implanted with mini-osmotic pumps containing the thymidine analog 5-bromo-2′-deoxyuridine (BrdU) to label mitotically active satellite cells. Four weeks after the initial surgery the rats were killed, plantaris muscles were removed and weighed. Subsequently, BrdU-labeled and non-BrdU-labeled nuclei were identified on enzymatically isolated myofiber segments. Muscle mass and myofiber diameters were larger (P < 0.05) in the muscles that underwent compensatory hypertrophy compared to the control muscles, but there were no differences between muscles from creatine-supplemented and non-creatine-supplemented rats. Similarly, compensatory hypertrophy resulted in an increased (P < 0.05) number of BrdU-labeled myofiber nuclei, but creatine supplementation in combination with compensatory hypertrophy resulted in a higher (P < 0.05) number of BrdU-labeled myofiber nuclei compared to compensatory hypertrophy without creatine supplementation. Thus, creatine supplementation in combination with an increased functional load results in increased satellite cell mitotic activity.

CREATINE SUPPLEMENTATION AUGMENTS THE INCREASE IN SATELLITE CELL AND MYONUCLEI NUMBER IN HUMAN SKELETAL MUSCLE INDUCED BY STRENGTH TRAINING.

Aagaard P.

Inst of Sports Medicine Copenhagen.

The present study investigated the influence of creatine and protein supplementation on satellite cell frequency and myonuclei number in human skeletal muscle during 16 wks of heavy-resistance training. In a double-blinded design thirty-two healthy, male subjects (19-26 years) were assigned to strength training (STR) while receiving a timed intake of creatine (STR-CRE) (n=9), protein (STR-PRO) (n=8), placebo (STR-CON) (n=8) or serving as a non-training control group (CON) (n=7). Supplementation was given daily (STR-CRE : 6-24 g creatine monohydrate, STR-PRO: 20 g protein, STR-CON: placebo). Furthermore, timed protein/placebo intake were administered at all training sessions. Muscle biopsies were obtained at wks 0, 4, 8 (wk 8 not CON) and 16 of resistance training (3 days/wk). Satellite cells were identified by immunohistochemistry. Muscle mean fibre (MFA) area was determined after histochemical analysis. All training regimes were found to increase the proportion of satellite cells, however, significantly greater enhancements were observed with creatine supplementation at wk 4 (compared to STR-CON) and at wk 8 (compared to STR-PRO and STR-CON) (p<0.01-0.05). At wk 16, satellite cell number was no longer elevated in STR-CRE, while it remained elevated in STR-PRO and STR-CON. Furthermore, creatine supplementation resulted in an increased number of myonuclei per fibre and increases of 14-17% in MFA at wks 4, 8 and 16 (p<0.01). In contrast, STR-PRO showed increase in MFA only in the later (16 wks, +8%) and STR-CON only in the early (wk 4, +14%) phases of training, respectively (p<0.05). In STR-CRE a positive relationship was found between the percentage increases in MFA and myonuclei from baseline to week 16, respectively (r=0.67, p<0.05). No changes were observed in the control group (CON). In conclusion, the present study demonstrate for the first time that creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training.

The effects of ergogenic compounds on myogenic satellite cells.

Vierck JL, Icenoggle DL, Bucci L, Dodson MV.

Muscle Biology Laboratory, Department of Animal Sciences, Washington State University, Pullman, WA 99164, USA.

PURPOSE: A series of studies were conducted in which compounds commonly shown to be ergogenic aids for strength athletes if taken orally were evaluated for their ability to directly induce postnatal muscle stem cell proliferation or differentiation/fusion in vitro. METHODS: Compounds tested were creatine monohydrate, creatine pyruvate, L-glutamine, dehydroepiandrosterone (DHEA), androstenedione, Ma Huang (Ephedra sinensis) extract, and Zhi Shi (Citrus aurantium) extract. Dulbecco’s modified eagle medium, supplemented with minimal levels of serum and antibiotics, was used as the initial vehicle for the test compounds. Subsequently, a defined treatment medium termed ITTC was used. Satellite cells were exposed to the test compounds for the indicated times and then evaluated by counting mononucleated and multinucleated (fused) cells. RESULTS: In serum-containing media, none of the treatment groups displayed increased proliferation over that of the control. However, in the differentiation cultures, 0.10% creatine monohydrate increased differentiation over that of the control cultures. When 0.10% creatine monohydrate was added to defined media formulations, all treatments but one demonstrated increased differentiation over the 0.5% serum control. Time course experiments, which followed the effect of 0.10% creatine monohydrate contained in ITTC defined media over 120 h, suggested that cells exposed to this treatment differentiated earlier and to a greater level than cells exposed to ITTC alone. CONCLUSIONS: Creatine in the monohydrate form induced differentiation of myogenic satellite cells. Other agents examined did not increase satellite cell proliferation or differentiation. These results provide initial evidence for a mechanistic understanding of observed effects in vivo of increased muscular size and strength from creatine supplementation.



By: Eric Marchewitz

About the Author:

Build Strength

I’m sure by now you’ve heard about the creatine effect – the way creatine monohydrate is supposed to let you work out longer and faster, while recovering more quickly than ever before. And you may know someone who claims impressive creatine results in their own training or that of someone they know. But is this impressive creatine advantage for real? Let’s see.

It was a real shock to discover that scientists have been studying creatine effects on bodybuilding since the 1920’s. The first scientific paper on the subject was published in the Journal of Biological Chemistry way back in 1926. There have been literally dozens of studies since them, and they document real improvements in strength, endurance and recovery time when athletes supplement with creatine.

Within just the last few years there have been almost two dozen rigorous scientific studies. These double-blind, placebo-controlled studies verified that there is a real creatine advantage when it comes to athletic performance. Double-blind studies are the gold-standard of scientific research, since during the study neither the researchers or the people participating know whether they are receiving the creatine monohydrate (the form of creatine used by your body), or a placebo (a substance known to have no effect).

Beyond these results, studies showed that consuming creatine accelerates fat loss while building lean muscle. As if all that wasn’t enough, if you are looking to increase the size of your muscles, you’ll be glad to know that increasing the amount of creatine stored in your muscles increases the amount of water in your muscle cells. This super-hydration will increase the size of your muscles by several percent on its own, without taking into account any increases due to harder workouts. The results are in and creatine definitely delivers the goods.

Unlike various performance-enhancing drugs, creatine is a naturally occurring substance found in all of your muscles and many foods, making it inherently safe to use. But nothing is perfect. At the levels needed to get the great positive results we’ve just talked about, there are some reports of side effects.

Specifically, there are anecdotal reports of muscle cramping, dehydration, and diarrhea, along with worries about long-term kidney damage. Despite the rumors and anecdotes, few sports supplements have been studied as extensively as creatine, and no published literature has found creatine to be unsafe in any way.

One thing you have to keep in mind is that creatine doesn’t transform your body. Taking creatine gives you additional strength, endurance, and recovery ability, but those mean little if you don’t apply them. Unless all you are looking for is to puff up the size of your muscles a bit, you have to put in the work. You won’t get the creatine effects that others report if you don’t work for them. Creatine gives you the ability to lift a little more weight, squeeze out a few more reps, run a little longer or harder. You have to use those gifts to work out longer and harder if you want the benefits. If you’re ready to do that, it’s time to find a quality source of pharmaceutical-grade creatine monohydrate and get to work!



By: Bill Mann

About the Author:

Resistance Training

In the last 5 years, creatine has been one of the top ten best-selling supplements around the world. Last year alone, sales of creatine were reported to be over 400 million dollars

Why is creatine so popular? Well, the major reason for its popularity is that it has been touted to be safe and it works!

Right from the outset, creatine has consistently demonstrated its effectiveness in numerous studies. Both professional and amateur athletes alike who have use creatine actually see results. Fast results that is and creatine’s effect was liken to that of steroids. In fact creatine is commonly known as the “legal steroid”.

But despite its popularity and reports of its effectiveness, there are those who are still doubtful and fearful. The safety of creatine supplementation has been questioned frequently.

Is creatine safe? Are there any side effects of creatine?

Well to begin with, the fact that creatine used as a supplement does not come under the regulative control of FDA. Itt is considered safe to be sold freely without any restriction. However, there are complaints that creatine does cause nausea, vomiting, stomach upset, diarrhea, muscle cramps and even muscle injuries. But based on a recent study, published in the September 2004 issue of the International Journal of Sports Medicine, it shows that creatine side effects are actually rare. A group involving 175 subjects received either 10 grams of creatine or placebo daily for an average period of 310 days. While diarrhea and nausea were reported in 3 individuals, there were no other significant differences between the groups.

The experience of side effects with creatine supplementation may also be partly attributed to the way users take the creatine and the type or brand of creatine taken.

It comes as no surprise that in their eagerness to see results fast; users may have taken creatine in doses far more than the recommended dose. The timing in taking creatine is also thought to be important. Taking creatine at the wrong time or with the wrong food may see a reduce effect or occurrence of side effects. For example, creatine draws water into muscles when it works and this may create dehydration to the rest of the body. But if you drink more water with it, then chances of you getting muscle cramps would be lower.

With its increase popularity, there are now many different brands of creatine in the market. The purity of some of these brands, especially those from unreliable source are questionable. The impurities or additives found in some brands may also have contributed to the reported side effects seen.

There is also fear that creatine may causes kidney and liver toxicity which may end up as organ failure when used on a long-term basis. However a couple of studies done over the last few years have yet to produce any strong supportive evidences to demonstrate that creatine supplementation has any adverse effects on blood pressure, kidney or liver function in healthy individuals.

A lack of evidence does not necessarily mean that creatine is completely free of negative effects. More studies are currently being carried out that may shed more lights to its safety. Until then, creatine is considered relatively safe. But having said that, creatine supplementation is not for everyone particularly those with history of kidney or liver problems. Nor should one expect the supplementation to be effective without a well-designed training program.



By: John Decker

About the Author:

Weight Training

Ok now you have decided to take creatine as a supplement as part of your muscle building regime.

Great but when do I take creatine? What’s the best time to take it?

This is a “classic” question raised frequently by both existing and potential consumer of creatine. So lets address this question here in this article.

There are a few conflicting opinions on this. Some may tell you to take it before your workout. Some however say that it would be best taken immediately after a workout. And there is also a group of people who would swear that taking it before and after a workout would give you the optimal benefits.

So which is the best way to take creatine?

Lets dig into the rational behind these different schools of thoughts.

Take creatine before workout

Those supporting this approach rationalized that by taking creatine before exercise would means that creatine would be readily available during your training. This initially makes sense. But looking at it logically, this argument just simply does not hold. Why? Because it would takes time for the creatine to enter into the muscle cells whereby it can then serve its purpose of enhancing performance. You can’t simply expect to take a serving of the creatine just before starting your training and expect it to work right away.

Another potential problem with taking creatine before workout is that of dehydration. Creatine, as we know, pulls fluids into the muscles and this may result in depriving other body tissues of the much-needed fluids. Working out with a dehydrated body is by no means appropriate.

Lastly, some creatine products do contain sugars and when taken before exercise would create what we call a sugar rush. In a sugar rush, blood flow would increase in the intestines where the absorption of the sugar would take place. Less blood flow will occur in the muscles and the temporary blood flow depletion is not appropriate for carrying out heavy exercises.

Take Creatine after workout

Going by the above argument, if it’s advisable not to take creatine before workout, then it’s only obvious that you should take creatine post workout.

The logic behind this is actually very simple: workouts will deplete your creatine and so taking creatine post workout will replenish it back!

One additional advantage in taking creatine after workout is that your muscles tend to be more receptive to the effects of insulin after a workout. By creating an insulin spike through taking in sugars, creatine intake by the muscles would correspondingly increase.

So the bottom Line is: We have no scientific data to support pre-workout creatine use, but also none to suggest it’s harmful. On the contrary, there are numerous studies that supported the post-workouts consumption of creatine. For me, I’d rather stick with the tried and true method until evidence to the contrary arrives.



By: John Decker

About the Author:

Build Muscle

why use creatine Monohydrate

Creatine supplementation improves exercise performance by acting at several physiological levels, commencing at individual cellular energy metabolism and extending to a broad anabolic response.taking creatine can help sportsman, performance in thier athletic performance activity. special in activity that needs burst of energy. like short run,heavy weight lifting and even in football and basketball

how creatine monohydrate works in the body

Unlike steroids or drugs, creatine is 100% natural ,creatine is made in our body.therefore it can never be banned from any sports. we have it in the liver, in the kidney ,and pancreas .most of creatine is in the skeleton muscles(abut 95%) and the rest is in the human brain in the hart and in the ********.we also receive creatine in the food like red meat (for 1 k”g there is 2.5m”g creatine)so you can see it is a bit difficult to raceive the creatine with your food thers not a lot of it in your food and if you dont eat meet you have aproblem to receive enough creatine.

creatine Monohydrate is a compound made aut of three Amino Acids

arginine glycine methionine

Adenosine Tri-Phosphate (ATP):this is an adenosine whit h tree phosphate that helps control muscell contraction.

Adenosine Di-Phosphate (ADP):after atp finish his proces.he loose a phosphate group and change into adp.Therefore, in order for exercise to continue, ADP must first be ‘recharged’ with the addition of substitute phosphate group,thereby recreating ATP. This regenerative process then repeats with each subsequent bout of exercise.

PhosphoCreatine (PCr):when we take the creatine we relly use it as a high-energy phosphate buffer with the ultimate takes of rapidly regenerating ATP. Within the muscle cell, to form phospho-creatine (PCr). PCr, in turn, supplies ADP with a replacement phosphate to rapidly recreate ATP during high-intensity exercise

creatine appear in the cell tissue as adenosine triphospate.and serve to creat

process of constriction the muscle.more than that creatine responsible to deliver liquid unto the muscletissue .the creatin in the body go through process which in the end turn to creatine fosfat which is the available energy

for the muscle to act.creatine is the common nutrition supplemented in the world for bodybuilders and athlete.it is worth to combine creatine with

supplementes like protein powder and different gain mass products.creatine is intended to help building muscle mass but without increasing the body fat percentage.creatine increase the anabolic process of building muscle protein.

this happens when the muscle is attaching water into the muscle.this fluids contain amino acids.that help in the proces of building the muscle the very best source of creatine is creatine monohydrate because it contains more creatine per weight of material if you buy creatine see that it is creatine monohydrate ,see that it is Micronized Creatine, micronized creatine is a

creatine that go through the process of finely grinds or the creatine particles.more then 10 time smaller than normal creatine this process alow the creatine to dissolves better in liquid and absorb better in the body

the stage of consumption creatine

1-loading stage take 5″gr creatine 4 times a day

for a week time.if you practice is best to take the creatine one in the morning one before training

one after training one in the evening or before sleep

2-maintenance stage ones a day 5gr about 45 minutes before training

for 7 weeks time.

3-time out 4 weeks don’t take no creatine.

sum:start again all the process.you can take 5″gr of creatine for 8 weeks

or go back to the process of loading stage.on all cases consume the creatine

with water at least 500ml



By: joe

About the Author:

Build Strength

Why do you think that creatine has become the most popular and sought after bodybuilding supplement since about ten years ago, when it first hit the bodybuilding scene? The main reason is that creatine studies show that it is a very safe supplement. The second reason is that it has never been banned by any sporting association or federation. The third reason is that it is not a steroid. Apart from minor side effects, there are no creatine dangers.

Creatine works with most bodybuilders and it helps them to build lean muscle mass, spike energy and also aid speed of recovery. One of the most important creatine studies was done by the United States Department of Agriculture and that showed that there were significant in performance over a wide range of sports from cycling rowing and weightlifting. There are other creatine studies done on older people which show that creatine may be one of the most effective ways of slowing cell decline which leads to osteoporsis and loss of muscle tone.

A study done by the Royal Society showed that when 5 gr of creatine monohydrate was given to a group of 45 people over a six week period, the improvements in brain performance were remarkable.

In yet another one of the recent creatine studies, Canadian researchers wanted to see if creatine could help muscle tone and recuperation after an accident or when an arm is in plaster. They found those patients who were on creatine over a two week period had better strength, muscular endurance and overall better preservation of muscle mass than the patients who were not on creatine. This work has been published in the Journal of Strength and Conditioning.

In a study done in the Netherlands on 175 men who were given 10 grams of creatine for almost a year, no negative effects on kidney or liver function was found.. If you drink a lot of water when taking creatine, you can avoid most of the problems of dehydration which is one of the most common creatine dangers, if it can even be called that. Check out the link below for important breakthroughs in creatine products.



By: Robert William Locke

About the Author:

Build Muscle

Both athletes and bodybuilders have used creatine extensively in recent years. It’s popularity stems from its ability to enhance muscle growth and athletic performance.

Creatine acts as a ready source of energy for muscles and hence people who consume creatine often report an increase in strength and endurance, which enable them to excel in their sports activities.

Currently creatine is classified as a health supplement and as such it does not come under the regulation of FDA as in the case of pharmaceutical drugs. It can be sold freely and as such, one can easily find hundreds of different brands of creatine in the market. Of all these, creatine monohydrate is the most commonly available and consumed form.

But is creatine really safe? This seems to be the question often asked by potential consumer of this supplement. Since creatine monohydrate is the most readily available form, lets take a look at the pros and cons of creatine monohydrate.

The Pros:

As mentioned, creatine has been reported by many to be an effective supplement in muscle growth and bodybuilders are among the top consumers of this product. Because creatine is able to make energy readily available for muscles during workouts, it enable bodybuilding enthusiasts to workout for a longer duration and this has help in the rapid muscle gain.

Beside this, creatine has also been reported to be beneficial in some medical illnesses.

1. Creatine is found to improve muscle strength, and lean body mass in people suffering from neuromuscular disorders, which are characterized by muscle weakness, and wasting.

2. Creatine may also help in lowering cholesterol level in people with abnormally high concentration of lipids in their blood

3. There are some preliminary studies, which suggests that taking creatine as a supplement along with the usual medical care for congestive heart failure patients had significant improvement in their symptoms and a marked increase in exercise capacity compared to those on placebo.

4. Creatine also seems to help relieve muscle weakness in arthritic patients.  

The Cons

There are certain side effects of creatine reported which include nauseous, vomiting, gastrointestinal disturbance like diarrhea, gastric upset, muscle cramps and dizziness. However, some studies done have shown that these so-called negative effects of creatine is caused mainly by improper consumption of the creatine.

Also, there is lacking evidences to support its use on a long-term basis and many are thus wary and hesitant to take creatine long term.



By: John Decker

About the Author:

Build Muscle

Now that the hot supplement for everything from brain function,bodybuilding, weight loss, heart health and anti-aging is creatine, you are going to hear a lot more about this from now on! I want to look in this article about the various creatine bodybuilding supplements available and what they can do for you, if you decide to take them. If you do not want to take a supplement you would have to eat about 16 steaks to get the amount of 20gr of creatine which is the maximum dose if you are loading up.

People worry about creatine safety and always ask about it. The fact is that in all the double-blind placebo trials, there has never been a problem with harmful side effects such as kidney failure, liver problems or cramps.

So,what can you take alongside creatine to make sure it is going to give you maximum benefit and give you the results you want such as bigger muscle mass and a faster recovery time? The most common creatine bodybuilding supplement is that called creatine monohydrate which means it contains water. While it is quite effective, it is hydrophilic and that means it cannot penetrate the muscle cell and it needs other nutrients to make it do its work. One of its uncomfortable side effects is that it can cause bloating.

Nitric Oxide can provide vital nutrients and blood to the muscles which can help your muscle cells to store more creatine which the normal creatine supplement will not do at all. This is probably the best and fastest acting creatine bodybuilding supplement on the market to-day. If the mixture you buy also contains dextrose, this will help you have an insulin rush which is also great for making the creatine work more efficiently.

If you can take a creatine bodybuilding supplement like Arginin AKG, this will be great too for dilating the veins. Caffeine will give you that extra focus but you may have to try cycling the creatine so that your body can cope with the caffeine tolerance. If you are taking caffeine with creatine, make sure that the dosage of caffeine does not exceed 200 mg.

Given that there is no control at all over how these supplements are produced, it is wise to take the following precautions. How do you know if the creatine used is 99.9% pure ? There should be some verification from the company that this is the case. What money back guarantees are there and what about the customer service? You can find out more from the link below and see if the creatine bodybuilding supplement you have chosen meets your exacting standards.



By: Robert William Locke

About the Author:

Get Ripped

I really feel for newbie lifters. It’s such a common thing to see a young person (Sometimes not so young) who is really keen on building muscle mass, but to be absolutely confused about a few things. And so often it is supplements that they are confused about. And this is fair enough. There is so much rubbish out there on supplements that it’s really hard to gauge what is correct and what is hype.

So I’m going to outline my philosophy when it comes to supplements and list a couple of supplements that I use myself and can personally recommend to you too.

Think about the word supplement for a moment. Most people don’t actually realise what a supplement is and then feel robbed when they realise they got what they should’ve expected. You see, a supplement is just that. It supplements your diet and training regime. While supplements for building muscle mass can definitely help, they will only work if the rest of your program is great.

I like to call this phenomenon the magic pill phenomenon. People think that by just popping a pill or drinking a special shake that their problems will go away or they will instantly skyrocket their results. A great example is my dad. He takes fish oil every day because he read that it helps prevent heart disease. Now, this is true, fish oil has been shown to decrease the risk of heart disease. However, if my dad was serious about his health, he would improve his diet and exercise more. But by taking a pill each day, he is satisfied that his health is fine and so he goes along with his normal daily routine.

And the sad thing is that lots of people do this with supplements for building muscle mass. Taking creatine and not working out is not going to make you more muscular. What you need to do instead is first educate yourself. Once you have done this step, you will be on your road to success.

By educating yourself properly, you will learn how to construct a proper diet regime and you will also learn how to train. Once you have these two things in place, you can then start to worry about supplements.

I guess now you’ve heard my little rant about when to use supplements, you actually want to know which supplements to use and which to stay away from. I’m going to give you my 3 favourite supplements. The 3 supplements for building muscle mass that I use myself.

First up is whey protein powder. It’s great for convenience sake and for getting some extra protein into you before and after a workout. Second comes creatine, it’s cheap and is pretty handy for getting a couple of extra percent of results for you. And finally, fish oil is a great way to get your daily fats in you. Since they come in capsule, they are easy to take, so you can monitor how much fat you are getting in your body.

So that’s it for this article. By now you should understand how to properly use supplements and which ones get my personal stamp of approval.



By: Sean M.

About the Author:

Bodybuilding Workout

“Creatine is the best bodybuilding supplement you should take”

 

“Creatine can help build those muscles you wanted”

 

“Gain weight and muscles is easy, just take creatine!”

 

Well if you are looking to gain some muscles, then these advise or remarks would not be something new to you.

 

Chances are you are now contemplenting as to whether to start taking those creatine as advised but just something is holding you back.

 

“Is creatine safe? Are there any bad effects of creatine?

 

Well, if that’s what you are concern about, then this article may be just what you are looking for. Read on to find the answers to your questions:

 

First and foremost, creatine is not something new that has just “sprang” up in the supplements market. Its use dated way back but was actually popularised in 1992 when it was disclosed that 2 Olympic gold medalists have actually consumed creatine prior to wining the medals. From then on, creatine has been very popular among bodybuilders and competitive atheletes because it accelerates gains in muscle size and strength compared to exercise alone.

 

Side effects of creatine



Well to say that creatine is free of adverse or side effects is far from the truth. There are claims that creatine users do experience some kind of side effects and these include nausea, vomiting, cramps, upset stomach, mood swing. However, based on a recent study, published in the September 2004 issue of the International Journal of Sports Medicine, it shows that creatine side effects are actually rare.

 

For example, a group involving 175 subjects received either 10 grams of creatine or placebo daily for an average period of 310 days. Other than diarrhea and nausea reported in 3 individuals, there were no other significant differences between the groups.

 

Over the last few years a number carefully controlled studies have begun to release results of short- (five days), medium- (nine weeks) and long-term (up to five years), but so far there is yet any strong supportive evidences to demonstrate that creatine supplementation has any adverse effects on blood pressure, kidney or liver function in healthy individuals.

 

The bottom line

Of course,the fact that large trials have yet to find any serious creatine side effects doesn’t mean that none exist. Hence, for anyone who wanted to start on creatine supplementation, it would be advisable to always seek medical advice, especially so for those with pre-existing medical problems, before using creatine.

 





By: John Decker

About the Author:

Build Muscle