Bodybuilders supplements like Creatine is a physically created amino acid originated in the body. The body makes it naturally, receiving it from the diet and by creating it by itself. A person who is healthy will contain about one hundred and twenty grams in storage space. The body stores a highest quantity of one gram of creatine for each seven pounds of body weight. The body is able to produce approximately two grams per day.
The finest nutritional sources of creatine are fish and red meat, which is one reason people who want to build muscle should eat a large amount of meat. A half pound of meat will provide approximately one gram of Creatine. Any creatine not coming from food is produced by the body from amino acids.
If you eat creatine, there are many benefits. Creatine increases anaerobic energy in the body. People who perform high-intensity, short duration exercises, such as weightlifting and sprinting, benefit very much from the increased anaerobic energy. Having a large amount of creatine in storage, will accelerate the process of recovering from strenuous activity. It delays fatigue, promotes muscle mass, and decreases muscle atrophy.
Creatine is usually taken as a supplement, in the form of creatine monohydrate, by athletes who need more anaerobic energy than normal. However, there are several designer types of creatine these days. The new types of creatine are not necessarily proven, but could be effective. There are studies that show they are effective, but the studies I have seen are done by the manufacturer. As you know, it is better to go by studies done by another party. They products are surely worth investigating. I would not rule out anything, but do not feel comfortable recommending them without knowing more.
Creatine is very accepted among athletes because of its documented and experienced benefits. The only known side effect is weight gain, typically through water storage, but that does not mean there are no there are no other side effects.
Creatine overdose from taking it for a long time could occur. Scientists are always doing testing to determine the effects of longer term use.
Creatine is consider a dietary supplement. It can be purchased about any place that sells vitamins. There are many creatine types available on the market, which can make it hard to choose. I suggest getting monohydrate because it is the cheapest form and proven to work. It is available in pills, liquids, and powder forms. One teaspoon of powder, which is the cheapest method, is the equivalent of about 5 grams. You will typically do a loading phase of 10 grams per day for a few weeks, and follow it with consuming five grams per day afterward.
There you have some essential data about creatine. If you want to build muscle and get stronger, buy some creatine monohydrate. It will assist you attain your goals, by allowing you to workout harder and for longer. It is one of the few supplements that are verified to work, and one of the few I would advise to anybody.