Creatine is a naturally occurring substance that is one of the most popular bodybuilding and fitness supplements out there. It is an amino acid metabolite that is composed of arginine, glycine, and methionine. Creatine helps to supply energy to muscles and to nerve cells. Creatine is produced in the body’s liver, pancreas, and kidneys and is transported throughout the body to muscles by way of the bloodstream. Once the creatine reaches the muscles it is converted into creatine phosphate Creatine phosphate is a powerful metabolite used to generate muscles’ energy source, adenosine triphosphate or ATP. ATP is used by the body muscle as energy. Thus, an increase in energy allows the muscles to work longer and harder and grow more effectively.

Additionally, creatine supplementation will increase creatine phosphate stores in the body which will increase strength, endurance, and body mass. Body mass supplementation with creatine often increases as a result of muscle cell hydration. Therefore it is recommended that excessive amounts of water and fluids be consumed during a creatine cycle. During creatine supplementation, between one and two gallons of water should be drank each day to get the greatest benefit.

Many foods such as salmon, tuna, herring, and lean red meats like beef contain some form of creatine. However, to get the maximum success from creatine, supplements are necessary. Creatine is responsible for increasing lean muscle, improving performance in high intensity exercises, increasing recovery rates, increasing energy levels, and allowing for muscle fibers to become bigger and stronger.

There are a variety of ways to supplement with creatine. One of the most common and best ways is to cycle the substance. This is started with a loading phase for the first week where an individual consumes 20 g of creatine for 4 to 7 days. This allows your body to begin absorbing the substance. After this initial loading phase, it is recommended to do six weeks of a maintenance phase where 5 g of creatine is taken daily. After this stage, the user should cycle the substance and go a few weeks without supplementation and then repeat the same process. The cycle method of creatine supplementation often works best to prevent your body from becoming accustomed to the substance.

Side effects of creatine supplementation often range from upset stomach and nausea to gas and bloating. The side effects of creatine are different from person to person. Those who are uncomfortable with the effects should avoid using it as a supplement. Drinking plenty of water and spacing out your creatine dosages often helps to decrease any bad side effects.