: The most researched performance enhancing nutritional supplement by: Dr. Jeff Banas Creatine â€“ The most researched performance enhancing nutritional supplement Does creatine supplementation work? The February 2004

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The most researched performance enhancing nutritional supplement

by: Dr. Jeff Banas

Creatine â€“ The most researched performance enhancing nutritional supplement
Does creatine supplementation work?
The February 2004 issue of the Strength and Conditioning Journal, the official publication of the National Strength and Conditioning Association, had an article about creatine loading. Why? Because it works!
How does it work?
I never really liked biochemistry, so I will give you the cliff notes version. Creatine is amino acid derivative that enables the bodyâ€™s muscle to produce ATP quickly. ATP is the muscles main source of energy.
Is Creatine safe?
Yes. Creatine is the most researched supplement when it comes to increasing athletic performance. The only side affects believed are muscle cramps and water gain.
How does Creatine help athletic performance?
By increasing the concentration of creatine within the muscle cell, there will be an extended supply of ATP (the main energy source for muscle contraction). This allows the muscle to maintain muscle contraction for longer periods of time, thereby reducing muscular fatigue. By reducing muscular fatigue your can achieve higher athletic performance during short-duration, high intensity activities (e.g., weightlifting, sprinting, etc.).
How much Creatine supplementation is need?
There are numerous research studies that have show that 5 grams of creatine consumed 4-6 times daily for one week can substantially increase total muscle creatine concentration by 20-40%. However, if time is not an issue, 2-4 grams daily should be sufficient to fully saturate skeletal muscles within a month.
To date creatine is by far the most effective supplement for enhancing athletic performance, I have personal used creatine to assist my training programs for years, and it is one of the few supplements I never want to run out of.
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