Once in the muscle, it is turned into creatine phosphate which is the ultimate energy source. Creatine phosphate is used to deliver extreme energy for short bursts but the amount of creatine the muscles store will be used up within 60 seconds. This means that taking a good quality creatine supplement can have a significant effect on high energy training and could also help improve endurance training.
Creatine has traditionally has a number of side effects attributed to it. These include muscle cramps, water retention and bloating. There has been some research into these side effects but there has not been any conclusive evidence to support these claims. It is also worth noting that these claims seem to have disappeared with the new forms of creatine that have recently come onto the market such as Creatine Ethyl Ester.
Creatine has been shown to pull water into the muscle cells, this has the effect of increasing muscle volume. New research has also shown that creatine can work as a lactic acid buffer. Lactic acid builds up during training and is responsible for the muscle burn that many athletes suffer from. By delaying the build-up of lactic acid, creatine can significantly reduce that burn and may therefore aid in muscle recovery. Creatine supplements can help put the body into a state where greater protein absorption can occur, and the greater the protein absorption, the greater the muscle gains.
There have been a few debates on when to take creatine supplements (http://www.nrgstop.com/
If you are thinking of taking creatine supplements (http://www.nrgstop.com/
It depends on how quickly you want to see your results, by loading it means that your body’s capability of using the creatine (http://www.nrgstop.com/
There are a few ways of increasing its effectiveness on the body, one easy way is to take the supplement with a certain food group containing high glycemic index (GI level) for example Weetabix and cornflakes have high GI levels. It increases the effects because of an increase in insulin release which helps the transport of the creatine to the muscles.
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