With all the bodybuilding and sport supplements on the market for the last 25 years, the only one that really works and does what it says it can do is creatine. I have read numerous studies over the years from the National Strength and Conditioning Association along with many other sources of research that has proven creatine to be a real enhancer of muscular strength and endurance.

It’s somewhat old news to be still talking about it but I have never come across a supplement that quickly makes you stronger and more muscular looking in a matter of days.

So many of the new bodybuilding supplements have creatine in them because that is what is really working, not all the more expensive ingredients that are marketed as the new or best muscle building ingredient. The first thing I look at when a new supplement comes on the market is if it has creatine in it. If it does I’m pretty sure all the benefits from the product will be from the creatine and you will be over paying for the other ingredients that don’t work.

How Creatine Works:

If you’re not familiar with how creatine works here is a simple explanation. Andesine Triphosphate (ATP) fuels all muscle contraction, which is stored in the muscle cell. There is enough stored ATP in the muscle cell for about  5 to 7 seconds of intense exertion. After that the body has to use a different energy system so it takes Creatin-Phosphate (CP), which is also stored in the muscle and mixes it with Anderson Diphosphate (ADP) to make ATP. Creatine gives ADP the third phosphate molecule to make ATP.

What Does Creatine Do?

If you can increase your creatine stores in the muscle you can make ATP quicker and more easily which will result in more sustainable muscular strength and endurance. For example, if you could squat 225 pounds 12 times without taking it, you might be able to squat 225 pounds 14 times after just filing up your creatine stores in a few days by taking it.

Another effect of having your creatine store full is that it seems to enlarge the muscle cell. There is most likely a relationship to how much water muscles can hold based partly on how much creatine is in them. The more creatine in the muscle the more water it will hold; therefore, you can gain a few pounds of water weight store in the muscle, which will make you, look bigger and more muscular instantly.

Any Creatine Side Effects?

The question that always comes up with any supplement is whether it is safe to take. I think it is reasonably safe to take because it is naturally found in red meats and fish like salmon. The only problem with getting it from meats is you have to eat a lot of meat just to get a few grams of creatine; therefore, it makes more sense to take a supplement. Before taking any supplement you should do your own research and feel comfortable about taking it. Check with your doctor, I’m sure you will find the conversation interesting.

Best Creatine Supplement and How to take it:

There are so many different types and brands on the market. Manufactures are always try to come up with a better delivery system claiming that their brand is the best. I would look for a basic creatine-monohydrate. If you want to load take 5 grams mixed in with some type of carbohydrate and protein (I think a shake would be best) four times a day, for a total of 20 grams. Load for about four days, then go on a maintenance dose of 5 grams per day. If you don’t want to load, just take 5 grams per day and in a few weeks you will be loaded up.

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Best – Mike Cola


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My name is Mike Cola (yeah that is me in the pic @ 54 years old). I’ve been called a “Contrarian” since I believe that most mainstream fitness approaches are extremely inefficient.

I achieved the look in that photo just training 3 times per week. My specialty is helping people reach peak condition without having to hit the gym 6-7 times per week.

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