Creatine is a metabolite that is rich in energy and is found in the muscle tissue. It supplys the required energy to the muscles during workout. An experimental study shows that Creatine is useful for short time exercises. For example creatine supplementation cannot make you run upto seven kilometres. It is useful for short duration exercises such as weight lifting and work out.
Creatine needed for muscles
The amount of creatine intake depends upon the body weight of a person. For every one pound of weight a person requires 15 grams of protein per day. This quantity is generally taken in four doses. This is known as the loading phase of the creatine supplementation. After that the creatine intake quantity is reduced gradually. It is known as the maintenance phase of the creatine workout or supplementation.
Creatine Working
During a physical workout the muscle contracts and requires energy for this. This energy is provided by the Adenosine Triphosphate compound which looses one of its molecules in the supply of this energy and becomes Adenosine Diphosphate. But this compound can provide energy which is sufficient for muscles for five minutes only. In such a situation creatine plays its significant role. It passes its phosphate molecule to the Adenosine Diphosphate so that it becomes ATP again and therefore it can be used as an energy supplier once again.
When to take Creatine
You should take creatine right after your workout. This is known as post workout meal. But on a day you are taking rest or not doing workout then you can take the required creatine dose anytime you want.
Various Creatines used during workout
There is not a difference between the creatine products of the various companies you used during workout because creatine monohydrate is the main constituent used by the different companies. The companies only advertise that their product is superior to the other companies to earn more profit.
Creatine Side Effects
Creatine products are health supplements which are available In the market from early 90's. The creatine are safe for a normal healthy person. It means that if a person has no medical disease history, mainly regarding kidneys then creatine is safe for them. But if a person has kidney problem then consultancy with a doctor is necessary before taking a protein. A very few side effects are reported in some cases. These includes muscle cramps and dehydration. We can avoid these ill effects by drinking more and more water.
