Creatine is a muscle building supplement that is getting increasingly popular. Creatine is introduced in recent years and it's popularity is beginning to be on par with protein supplements. However, many people do not understand creatine, it's capabilities and how it can help you with muscle building. In this lesson, i will share with all of you my knowledge of the muscle building supplement, creatine.

Similar to protein, creatine is also found in our body and our daily food. Fish and beef are high in creatine. However, most of the creatine in our foods are lost through cooking. In simple terms, creatine is responsible for energy used for muscle contractions.

How does Creatine help in muscle building?

Creatine has the ability to create and re-produce energy for our bodies. Research has shown that creatine can boost a person's weightlifting performance by providing his muscles with loads of energy. Creatine is able to generate energy almost immediately for your muscle building workouts. By providing you with energy, a bodybuilder who has taken creatine can lift up to 20% heavier of his max weight. Next, creatine retains water in your muscles that causes it to have immediate increase in mass. The muscles will feel softer than usual and will only recover to it's usual hardness when you stop taking creatine.

How do you take Creatine?

Usually, bodybuilders recommended a loading phrase for creatine. During this phrase, bodybuilders take in higher amounts of creatine daily to start filling their muscles with it. After the loading phrase which is usually a week, they lower the amount of creatine per day. You cannot continuously take creatine. There is an unloading phrase where you stop taking creatine for a week to flush creatine out of your muscles. After the flushing period, bodybuilders usually take a week of rest before they start loading up again.

How safe is Creatine?

As creatine is a natural substance found in our bodies, it will not cause severe health effects. However, there are feedbacks from people that there are side effects like ache, hair loss, increased aggression and forming of male breasts. Take creatine in moderation to ensure you do not damage your health!