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Creatine is This external link was removed for your protection an organic acid that is naturally occurring in vertebrates and it helps to supply much0needed energy to all the cells in the body. This is a substance that was first identified in the year 1832 by Michael Eugene who discovered that it was a part of the skeletal muscle. He later named "Kreas" which is the Greek word that means meat. This substance is produced naturally in our bodies and the main building block is amino acids found in the liver and kidney. It is then transported through the body to be used by the muscles.

Approximately 95 percent of the total Creatine found in the human body is found in our skeletal muscle. It is not a nutrition that is essential in our body, and in animals and humans, approximately fifty percent of it is derived from food specifically meat. A study that involved vegetarians and non-vegetarians on the effects of creatine in vegetarians showed that they had a significantly lower amount of the substance as compared to non-vegetarians. It is expected that vegetarians will show a significantly lower level of this substance because it is primarily derived from the food we eat. However, vegetarians showed an improved level of creatine once they started using supplements.

The use of creatine is in supplement form, and they are used to increase athletic performance that is high in intensity. Although researchers have known that it can be used as a source of energy by our skeletal muscles, it was not until 1992 that they became popular as a supplement to enhance athletic performance.

While the athletic This external link was removed for your protection enhancing qualities of creatine have been in the public domain since time immemorial, it was only until the 1992 Olympics in Barcelona that it came to prominence. The gold medal winner in those Olympic Games in the 100 meters final was Linford Christie and he was reported to have used creatine before the games. Another gold medallist, this time in the 400 meters final was also reported to have used the substance to boost athletic performance.

Scientific evidence shows that this substance when used in the short term is able to increase your maximum power as well as performance in a high intensity anaerobic work by between five and fifteen percent. This gain is experienced by people who do multiple exercises such as cycling, weightlifting and running. Single types of exercises showed an increase of between one to five percent. This is in reference to such activity as single sprints or weightlifting.

Studies conducted on endurance athletes have not been as promising since these are activities that are done at a sustained level of intensity. We must also note that creatine does not show a significant impact on aerobic endurance even though it will increase our power when we are performing high intensity aerobic exercises.

There are two main ways of taking creatine as a supplement. The first method is where you start gradually by taking about 5 grams a day and then working your way up to 15 to 25 grams in doses that are divided into four. This will be dependent on a person's body weight. The other method of taking creatine is by loading, and this means that you begin by taking 15 to 25 grams of the supplement each day for a week 0.2 grams of the supplement should be taken for each kilo of body weight. There are online calculators that can be used to calculate the ideal amount of supplements that one should take.

Thereafter a person goes into a maintenance dose of about 3 to 5 grams each day. This maintenance phase can last for 4 to 5 weeks and even up to 3 months. After this period a person needs to cycle off this supplement in order to let the body recover.

However, since creatine is known to be safe, there are some people who think that there is no need to cycle it off, and you can just remain on the maintenance dose. If you decide to cycle off the supplement, you should remain off it for a period of one month before you can begin to take it once more. You can either take the supplement gradually or you can load it, whichever works best for you. It does not matter since the body can store it effectively.

In addition, there is no set time in which you are supposed to take creatine supplements. You can take it in doses that are equally spaced out, or you can take a dose before or after an exercise routine. The reason is because it will be stored in the body for a long period of time and it will continue working for a long time even if you have stopped taking it.

The benefits of taking creatine like have been stated is increasing the power in our muscles. It will also help in improving our athletic performance in high intensity exercises. It also helps in recovery times in our muscles after an intense workout. This supplement will also increase our muscle mass as well as the development of our muscles. It also gives us the ability to gain muscles faster, and it is also a healthy boost if you would like to push the body to the limit and to avoid fatigue. This is a better supplement to take as compared to steroids because it is natural.

However there are some negative side effects of taking the supplement, and it should be taken under the supervision of a coach or personal trainer. One should be wary of such side effects as weight gain, muscle cramp, nausea, diarrhoea and digestive disorders. In addition one may experience dehydration or water retention as well as loss of appetite. Kidney problems may also be experienced including having kidney stones. Liver ailments are another negative side effect of taking the supplement. Allergic reactions may also be experienced and so it is advisable that before you begin taking creatine you should seek the advice of a competent health professional. Have you been wondering what Creatine is? worry no more since here is the truth about Creatine