Get Big and Ripped

For muscle building and enhancing athletic performance, creatine is probably the most effective, research-proven supplement that we’ll ever saw until now. Once inside the muscle, creatine increases muscle cell volume and stimulates contractile protein production to provide better and faster results. Popular misconception among many weight lifters and other athletes is that creatine prevents fat loss if used regularly.

You can read opinions that for building muscle, creatine is a great supplement but if you want to get lean, creatine supplementation is something you don’t want around you. There is no scientific evidence to support this. I will provide you with the scientific evidence that is relevant to creatine and fat loss so that you can make an informed decision based on facts.

Creatine contains zero calories, no fat and 0 carbohydrates. How can supplementation with creatine provide additional calories to the diet and impede fat loss? The actual reaility is that in an indirect way, creatine supplementation probably speeds fat loss!

Over 67 well-controlled studies have shown that longer term creatine supplementation (8-12 weeks) increases lean muscle mass with little or no change in fat mass. And the increase in lean mass will provide an increase in a person’s metabolic rate that, in turn, burns more body fat. It is just due to influence of poor quality of bodybuilding magazines that over the time people start to think (and act) in compeatly wrong ways. It appears that the topic of creatine and fat loss has become a part of the bodybuilding folk-law for ignoramuses.

I’ll give short comments just to show you how they manipulate with informations and make people think (buy) what they want. The findings from a one creatine study ( Huso, M.E., et al. Creatine supplementation influences substrate utilization at rest. J Appl Physiol. 2002). have been interpreted by many in the bodybuilding media to suggest that creatine supplementation somehow prevents fat loss.

The subjects in this study were not bodybuilders, they were active but physically untrained, college males. Untrained college men would not be nearly as disciplined or motivated as bodybuilders with regard to their eating, sleeping patterns or training intensity. They would not be accustomed to the rigorous, weekly training or having to report dietary details.

Based on my experience, unless the study participant is a highly motivated bodybuilder; they do not fully comprehend the importance of a consistent approach to eating, sleeping and training. Therefore the data obtained during a bodybuilding study that does not utilize bodybuilders, must be questionable. This study used a “crossover design”; the assessment period between creatine use and non-creatine use was very close.

In this study, the authors suggest that creatine may prevent fat loss and this is a puzzling notion. Creatine contains no calories and I fail to see how 2-grams a day of a non-caloric compound could interfere with the fat loss process. I mean let’s use our common sense here.

The aspects I have raised are not meant to detract from the research study I have just discussed. These points merely stress the importance of the way in which the results are interpreted. Also, remember that not all bodybuilding journalists are interested in the little details that may influence the results.

Creatine is a zero-calorie, lean mass stimulator. It is an important part of the bodybuilder’s arsenal to gaining a bigger, stronger, leaner physique. Of the hundreds of studies that have examined creatine’s effects on body composition, the vast majority show very favorable increases in the lean mass to fat ratio. If maximum muscle gains are desired, I cannot see a reason to exclude creatine during any attempt at fat loss. Combined with the correct, calorie-restricted eating plan, creatine will only serve to accelerate your fat loss efforts, not impede them.



By: Sasha James

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Build Muscle

Creatine is actually a nutrient that is formed naturally in the body. It is amino acid based and is created by the amino’s already in your body that you get from the food you eat. Creatine is present in the highest amounts in red meat.

Once your body gets creatine from meat or other sources it converts it into phosphocreatine. Phosphocreatine is important because it is used to store energy in your muscle. Energy that you’ll need to do rep after rep in the gym to build your muscles bigger and stronger. That’s why creatine is used by so many to increase their lean muscle mass and their strength. Creatine is considered quite safe and is classed by the FDA as a food supplement.

Some people have said that creatine is the most legitimate sports supplement available today, largely because there has been so much research done with creatine compared to other sports supplements. Creatine is used extensively, mostly by those athlete’s who can bebefit from increased strength such as weightlifters, bodybuilders, wrestlers and even sprinters. All of these sports require sudden bursts of strength (or energy) for short periods of time and that is exactly what phosphocreatine provides to them. In addition, creatine helps athletes to recover faster from maximum efforts.

Creatine is safe even if massive doses are taken because the body will only store so much and the rest is expelled as waste through the kidneys. An additional benefit of creatine supplementation is that it can supercharge the body with much higher levels of creatine than normal diet alone. Phosphocreatine is known to bond with water so this creates an increase in weight that is also beneficial to most strength athletes.

Creatine is almost without side effects. Some people will experience cramps when they begin to take creatine, but this is almost always because they are not taking in enough water with their creatine. Dosages of creatine should be 3-5 grams of creatine per day. Each gram should be taken with 8 ounces of water to avoid cramping and to help superhydrate the muscles. Some people have suggested a pre-loading phase with super high levels of creatine being ingested, but this is really not necessary as your body will get to it’s maximum creatine levels within a week or two anyway.

Creatine is available in several forms with the most popular being creatine monohydrate. Usually this type of creatine is combined with glucose or another simple sugar to create an insulin spike and increase absorbtion of the creatine. This is ok it you’re bulking, but quite bad for those who are cutting carbohydrates to lose weight. Another alternative is creatine ethyl ester which is a bit more expensive, but is not combined with simple sugars and has an absorbtion rate 30-40 times that of creatine monohydrate.

No matter which you choose, creatine is a mainstay for the strength athlete. If you haven’t tried it yet I suggest that you do. Some people see very impressive strength gains and weight gains of 10-15 pounds in several weeks.



By: Steven Walters

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Build Muscle

Taking Creatine as a supplement to help increase the body’s stores has been found to help increase weight trainers strength by around 10-15 percent plus can also cause increased muscle mass. Some studies have also found that it helps reduce the bodies fat percentage as well. Creatine will make the muscles pull in more water this will make them appear larger and fuller. The benefits of this is that this helps reduce fatigue and also may make the muscle fibers tear more thus creating more of a stimulus for muscle growth. Creatine has also been found to be able to buffer the effects of lactic acid in the muscle. All these effects have improved performance in the gym.

The scientific name for creatine is Methyl-Guanidine-acetic acid it is manufactured from Arginine, Glycine and Methionine. The liver can manufacture creatine plus it is also acquired through food that contains creatine beef, tuna, salmon, pork and other meats. Vegetarians have been found to have lower levels of creatine than non-vegetarians. A 75kg person will have about 120gms of creatine in their body. And 95-98% of it is stored in the muscles of the body.

The muscles can store around 3.5 to 4 grams per kilogram of muscles. With taking extra creatine this can be increase to five grams per kilogram of muscle mass which in a 75 kg person can be up to 160gms in total. The body breaks down and replaces the stores of creatine at about 2 grams per day.

Around half of this is from food and the other half is produced in the liver.The purpose of creatine in to aid in the energy pathways of the muscles. Muscles use ATP for energy. This ATP gets converted to ADP. The creatine then help converts is back to ATP and the muscle can continue doing work. The theory behind creatine supplementation is that if the muscles have more creatine in them then they can help produce more ATP and the body can do more work.

Twenty grams a day should be taken for the first week and then after that about five grams a day is needed. When creatine supplementation is topped it takes about 4-6 weeks for the levels to return back to normal. The creatine is best absorbed when mixed with a high glycemic drink such as fruit juice. This triggers the body to release insulin which helps drive the creatine into the muscle cells. Studies have found that the maximum effect is achieved when consuming creatine with 100grams of simple sugars or a fifty-fifty mix of sugars and protein. Do not take creatine with caffeine (Coffee, Cola) as studies have found that caffeine negates the effects of creatine.

When taking creatine always to make sure you plenty of water. Creatine causes more fluid to be stored in the muscles and this can lead to dehydration and cramping plus extra creatine will be removed by the kidneys so it is best to drink plenty of water. Don’t take it with acidic beverages such as grapefruit juice as this will start to break it down.

Creatine is considered to be the most important supplement to take after protein, so if you are wanting to gain muscle increase strength and lose fat then creatine is a good choice for you.



By: Graeme Muir

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Bodybuilding Workout

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

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Resistance Training

If you’ve been pounding the iron every day, doing set after set and repetition after repetition and are showing absolutely zero results, you are probably making some costly mistakes just like many other bodybuilders.

This article is to identify and tackle each bodybuilding error to ensure you are building muscle. When you eliminate the obstacles, you start making progress.

If you are ready to start making muscle gains, then read on…

Bodybuilding Error #1: No Starting Point Many bodybuilders fail to show any progress when embarking on a new weight-training program because they have absolutely no idea of where to start. Before beginning a training program you need to first assess your physique. What are your strengths and what are your weaknesses? Which body parts need to be brought up to speed or balanced out?

Bodybuilding Error #2: Tackle Plateaus Immediately Often time’s, bodybuilders have a small growth spurt and then it stalls dead in its tracks. When this occurs they have no idea how to continue to produce gains. Hitting a plateau is not a detriment; it’s a red flag to tell you to change something in your program. This could mean more calories, more rest, or a simple change in training. Heed the warning and make changes when necessary.

Bodybuilding Error #3: Failure to Track Most bodybuilders don’t know how to track their progress, or they neglect to track their progress. Often times, bodybuilders fail to have a structured system to follow to evaluate and gauge their progress. Without a roadmap, you are headed down a dead end road.

Bodybuilding Error #4: Neglecting the Weakest Link It’s common among bodybuilders to train their strongest body part more because it feeds their ego. Those who don’t train or those who fail to put 100% into their weak body parts are doing themselves a great injustice, which can create imbalances.

Bodybuilding Error #5: Supplement Reliance Many bodybuilders get a condition called supplement-overload. This is simply taking too many supplements in hopes to build a superhuman body overnight. There are a few key supplements that help to build muscle. Knowing what supplement to take and when to take it can make all the difference in muscle gains. Overloading on the latest supplement trend will only deflate your wallet.

Bodybuilding Error #6: No Intensity I see a lot of bodybuilders lacking intensity. Anaerobic intensity is not high-volume training. Training intensity is the poundage and force used. When you fail to challenge your muscles, your body will fail to grow.

Bodybuilding Error #7: Information Overload It’s common for bodybuilders to be in a whirlwind of excess information. Information overload is having too much information and not having the slightest idea of how to implement any of it. Building muscle is not complicated. Go back to the basics, train, eat, rest = growth.

Bodybuilding Error #8: Poor Form Bad form is another major mistake made among bodybuilders. Many bodybuilders are ego lifters. The weight they try to push is so much that proper form is missing, which can cause injury.

Bodybuilding Error #9: Fear of Carbs Shunning the carbs is a major muscle-building error. Carbs are stored in the muscles as muscle glycogen. This is the fuel for weight training. Without the proper muscle fuel you will be in a muscle wastage state. You can eat protein until it comes out of your ears, but if you don’t have glycogen stores, you won’t increase your strength or muscle gains.

Conclusion This is just skimming the surface of bodybuilding errors. However, if you can avoid the above you can maximize muscle gains and strength levels far beyond you ever imagined.

To be a success you have to keep yourself and your ego in check. Keep in mind your goal is progression, not perfection. If it means taking a few days off of training, so be it. Sometimes, taking a step back can put you two steps ahead.



By: Karen Sessions

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Bodybuilding Workout

Build muscle and burn fat are the two most important factors in building an exceptional body, so you will want to heed the advice in this guide. The desire for a strong, healthy body is common enough, and there is no shortage of information out there. Not all of it is accurate, so here in this article we show you how to build muscle and burn fat properly.

Step 1

The basics which you need to know to build muscle and burn fat effectively are cardio exercises and resistance training, which more often than not involves lifting weights at a gym. Weight lifting is excellent for your muscles, giving them more strength, and improving their efficiency. The weight lifting will then bulk up the muscles with extra size, and the cardio burns off excess fat, and gives your heart a stimulating workout.

Step 2

Once you have developed a settled exercise program with both cardio and resistance training, the most effective way to build muscle and burn fat as quickly as possible is to cut the rest periods in between exercises right down. This makes your gym work a lot more strenuous, and you need to be careful. Provided you stay within your limits, your muscles will benefit enormously from working at the point of exhaustion.

Step 3

One often overlooked, but extremely important, factor in the efficacy of your workouts is your diet. Learning which foods to eat at any given stage is a vital factor in being able to build muscle and burn fat. Very few bodybuilders really know how to do this. Muscles need protein to rebuild themselves after a strenuous workout, so take in protein food as soon as you can. Try it for a month, and see what happens. Try it with low fat protein such as tuna or chicken, and you should be pleased with the results.

Step 4

Make sure the weights you lift are right. Whereas most people will tell you to make sure you are not lifting too much weight, and that is indeed sound advice, you also need to know that there are more people in gyms under lifting than over lifting. Many weightlifters struggle to see gains because they aren’t lifting enough weight to work the muscles. A weight which you can only manage to lift for 6 or 8 reps is ideal to build muscle and burn fat. Find a weight which you can only lift around 6 times, and keep practising lifting until you can lift the weight more than six times. When you can lift the weight ten times with relative ease, it is time to increase the weight again.

Follow the simple but effective advice in this guide, and you will find yourself able to build muscle and burn fat.



By: Robert

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Bodybuilding Workout

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

As a brief introduction, Creatine is the organic acid stored in the muscles that helps with muscle energy. The amounts present in the body is based on the muscle mass of the individual. Since creatine supplements have been developed, a person would ask the next logical questions: is it safe and why?

A first not would be to say that as long as the recommended dosages are followed and that creating is not being abuses, then harmful effects are minimal. So, assuming this, let’s take a look at some of the attendant issues of creatine intake.

Experts have performed numerous studies on creatine and they all show the same thing: that it is definitely a safe supplement. The very few side effects of creatine are mild and can be handled. These include an upset stomach, some muscle cramping, diarrhea and dehydration. Most of these side effects can be further handled by drink a lot of water when taking the creatine supplement. The method of delivery also seems to matter in terms of side effects. People who take the creatine supplement in powder form seem to experience more side effects than those who take in as a serum or effervescent powder. Does this mean that one form is better than the other? Not necessarily. It all goes back to need and function. When using a serum over a powder, less creatine is ingested therefore lessening the work the body’s kidneys and liver have to perform. In the end, it is all a matter of taking the right amount of creatine- small enough to produce the desired effect.

Creatine has no direct effect on hormone levels. This supplement is completely different from contraceptives or other forms of Hormone Replacement Therapy. Consequently, you do not get the hormonal side effects of bad skin and mood swings. Statistics show that 95t% of people who take the creatine supplement are fine but, of course, this is still dependent on the acceptance of each individual’s system.

Long term side effects are also things a person would want to consider. And what are these when taking a creating supplement? Well, studies have been less exhaustive on this score. Not enough long term studies have been performed to produce conclusive evidence to speak of with such finality. A lot of speculation has resulted from this fact.

Experts are in agreement that using the recommended dosages should pose no health risks. This should be done in combination with a specified amount of time. While no study has been conducted on the use of creatine for more that 3 months, this is now changing. On November 12, 1999, two long term creatine studies were presented from the Exercise and Sport Nutrition Lab from the University of Memphis. This was done during the 19th Annual Southwest American College of Sports Medicine Meeting. In both studies, evidence was gathered that seemed to show that usage of creatine for nine months in athletes had no real negative side effects. And these results were taken by checking the renal and muscle functions with liver enzymes of the test athletes. The test subjects were compared to athletes who were not taking creatine.

On an even more positive note, studies have also shown that creatine can also help reduce the chances of an individual getting heart disease and later stage diabetes. Evidence showed that the study group had a significant decrease in their cholesterol and blood triglyceride levels after taking the supplement for over 51 days.

Again, these studies were all done with a controlled amount of creatine intake. There have been questions asked about the negative effects of creatine on the liver and kidneys. With any abuse there is bound to be a break down. This is the same for creatine abuse. When creatine supplements are taken, more creatine is produced and excreted. Whatever the body does not use is then converted to creatinine which is transported from the kidney to the bloodstream and out through urine. An excessive amount of creatine would mean stress on the body functions in producing these higher levels and excreting the chemical waste molecules that are a result of unused creatine.

What does this all mean then? Does this mean that creatine is safe to take? Do those studies mean that there is a guarantee of this safety? Absolutely not. Like the nature of all on-going scientific studies, it is difficult to speak of absolutes when still in the experimental stage. New studies however are being done more and more. The best advice to give would be to go over your options with your doctor. Who would be in a better position to know your medical limitations than the family physician? With all the data out there, it is really up to the individual to interpret and act.



By: Sam Morovy

About the Author:

Bodybuilding Workout

Creatine monohydrate can help you build muscle, make you stronger, and get you leaner.

A number of studies have proven that when creatine supplements are used, together with exercise, significant gains can be made in muscle, strength and endurance. It has also been shown to improve muscle strength and decrease recovery time following a work out.

Creatine monohydrate works best for activities that require rapid or intense effort. Activities such as weight lifting to build muscle and sprinting are examples of this type of activity. If you’re a marathon runner, you may not see the same type of results.

About 93% of all the creatine in your body is stored in the muscles. The reason it is stored in your muscles is that it plays a key role in providing your body with a boost of energy needed to perform work.

The normal energy cycle of the muscle requires a substance called Adenosine Triphosphate or ATP to fuel it. The muscle usually has enough ATP on board to fuel a burst of work lasting about 6 seconds.

Creatine restores the ATP to a state where it can act as fuel for the muscle and continue the burst of activity for about another 6-12 seconds. This is how it helps to build muscle.

A good analogy is to think of the muscle as if it were a high performance engine. ATP is the gas for your engine and creatine is an octane booster that allows you to get better performance from your engine.

The most common effects of creatine include bigger muscles and increased production of muscle tissue.

This translates into more repetitions, more weight lifted and/or the ability to sprint faster. More work equals more muscle and more muscle equals increased strength and endurance.

In addition to helping to build muscle, creatine has been shown to decrease muscle soreness and recovery time needed between work outs. Obviously, being sore can be a negative factor when it comes to working out.

Activities such as jogging or running may not benefit as much from creatine supplementation as weight lifting. The muscles work slower for these activities and seem to be able to restore ATP at a rate that meets the need.

Creatine occurs naturally and can be produced by the body. It is found in beef, pork, salmon, cod, herring and tuna.

But it’s impractical to eat the amount of food needed to achieve the amount of creatine supplementation you desire. Creatine supplementation also allows you to know the exact amount of creatine you are getting.

The normal dose for creatine is between 5 and 10 grams per day. For the fastest results you can “load” the muscles by taking between 15-20 grams of creatine for approximately 5 days.

Once you’ve loaded the muscles, you can maintain the creatine level by taking the normal creatine dose approximately 30-60 minutes before a work out.

Because it is excreted through the kidneys, and due to the increased risk of dehydration, creatine supplements are not recommended for people with kidney disease.

When you first start taking creatine supplements you may notice an immediate gain of weight of between 2 to 5 pounds.

Creatine causes your muscles to store more water which seems to assist in building more muscle. This is a side effect that causes many people to think that creatine is similar to anabolic steroids. Creatine is an amino acid and does not build muscle in the body the same way that steroids do.

The results of creatine supplements vary from minor to significant depending on the person using them. A number of factors come into play that affects the outcome.

Age, sex, work out intensity and frequency as well as how much creatine store you start with all play a part in the results you will achieve.

If you suffer from any chronic illness or are on prescription medications for your heart, blood pressure or other medical conditions you should always consult your medical provider before taking creatine.

If you’re looking to build muscle using only safe, effective ways, creatine may be the supplement to help you do it.



By: Shawn Lebrun

About the Author:

Build Strength

If you do much bodybuilding or weight training at all, then you have probably already tried creatine monohydrate or creatine ethyl ester supplements. If you have not yet tried supplementing with creatine, you should at least seriously consider it. However, you may have heard many myths and unsubstantiated rumors about the potential adverse effects. In this article, we will give you the facts about the scientifically proven benefits of creatine ethyl ester, as well as the documented side effects.

Creatine has been widely used for a long time, and is one of the most well studied nutritional supplements being sold today. Many benefits of creatine have been scientifically proven in numerous studies. These benefits include:

1. Better muscle endurance. Studies have shown that creatine use increases muscle endurance, allowing users to workout more intensely for longer periods of times.

2. Increased muscle mass and strength. This is the main reason bodybuilders and weight trainers take creatine. Supplementation has been shown to produce faster gains in muscle size and strength.

3. Faster recovery time. Creatine helps muscles recover quicker after workouts, rebuilding new, bigger muscle and allowing you to workout sooner and feel less muscle soreness.

4. Reduced water retention and creatine bloating. Creatine ethyl ester is absorbed much more easily by the body than creatine monohydrate is. For this reason, many believe the ethyl ester form causes much less water retention, so the weight and size you gain will be pure muscle rather than water weight. This also may help to reduce or eliminate the bloating side effect that is often associated with creatine monohydrate.

Now that you know the many benefits of creatine, you probably want to learn about the side effects. Again, since creatine has been well studied, the side effects of creatine are well documented.

Creatine increases water retention in the body’s cells, so dehydration is a very possible side effect. Creatine users should be absolutely sure to drink plenty of fluids to avoid the dangerous possibility of dehydration.

Creatine is also known to cause weight gain. While this is considered a side effect, most people who are weight training would consider this a benefit. Weight gain is caused mainly by the increase in muscle mass, while additional weight gain may be attributed to water retention. Creatine ethyl ester may reduce effects associated with water retention.

Cramping and bloating are the most common side effects experienced by creatine users. However, with the more easily absorbed creatine ethyl ester form, these side effects may be eliminated or reduced. If you no longer take creatine monohydrate due to these adverse effects, you may benefit from creatine ethyl ester.



By: Mike Carter

About the Author:

Build Strength