5 Reasons You Need To Take This Daily
Published: Thu, 07/18/13
a few years, you've heard about creatine probably
more times than you can recall.
The problem with that is that so much exposure
tends to create a "blindness" to the actual,real,
researched benefits of creatine, especially when
there are so many "new shiny" products coming
out all the time.
So here's a quick list you need to be aware of
and why you should be taking creatine daily - it just
makes sense when you get ALL these benefits that
are backed by EXTENSIVE research:
1. Enhances Ability for High Intensity Work
Creatine enhances the body's capacity to perform
high intensity work by supplying type 11b muscle fibers
(fast-twitch - the ones that get largest in size) with
immediate energy, ensuring these muscles do not
prematurely fatigue.
This strengthens muscular contraction of these fibers,
and helps you pump out more reps, sprint at a faster
rate, or engage more forcefully in whatever sport or
type of exercise you take part in.
2. Enhances Recovery
In recent years creatine has been studied for its post-
exercise muscle regeneration properties. Findings
have been very promising, showing that continual
creatine supplementation reduces the markers of cell
damage following intense exercise.
3. Improves Anaerobic Capacity
In an impressive study, researchers demonstrated that
creatine loading over just three days significantly improved
muscle volume and cycle sprint performance in elite power
athletes.
Results showed that over the three-day period, creatine
subjects experienced increased total body mass of, on
average, 0.9 kilograms, a 6.6% increase in thigh volume
and increases in performance in all six sprints. Their
anaerobic capacity clearly improved with the addition of
creatine, compared to the control subjects who took in
only maltodextrin.
4. Enhances Muscle Volumization
Creatine has a property that causes muscle cells to inflate,
which produces a more heavily muscled appearance, and,
more importantly, serves as a stimulus for protein synthesis.
Up to six pounds of added bodyweight in the first few weeks
is commonly reported in those who begin creatine
supplementation (a process primarily accounted for by
water moving rapidly from the bloodstream to the muscle).
5. May Reduce Age Related Muscle Loss
As we get older, our muscles begin to atrophy as our
systems produce less and less of the hormones required
to maintain muscle mass and tone. Supplementing with
creatine has been shown to slow the age-related decline
in muscle mass through enhancing fast-twitch muscle fiber
integrity and possibly switching on a gene responsible for
IGF-1 (insulin like growth factor) production.
As you can see, creatine is something you should be
supplementing with daily, just like you do with multivitamins,
protein, and water
one that I recommend that has been shown to be MUCH
more effective at MUCH lower dosages than regular creatine,
and without any of the uncomfortable side effects.
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Keep training hard,
Mike Westerdal
CriticalBench.com