Creatine is the most popular muscle building supplement among bodybuilders for two reasons: it works, and it’s been proven to be safe to use. This all natural amino acid is naturally found in meat and can dramatically increase your muscle gains when you incorporate it into an intense muscle building routine.
How does creatine work?
Creatine works by making your body create energy more quickly, primarily in your muscle cells. What this means is that you will be able to work out longer and/or harder and thus see better, faster muscle gains. Adding this supplement to your bodybuilding plan may allow you to lift an extra 5-10 lbs than you would have without it, or perform 2-3 extra reps. Over time, this can add up to bigger muscles.
Your response to creatine is genetic – some people’s bodies just don’t respond to it, but you won’t know if you’re one of them until you try. Vegetarians will most likely notice even greater effects from this supplement because they are not getting it in their diet from meat.
How to use creatine powder
Creatine works best, believe it or not, when mixed in a sugary drink like fruit juice. This is because the insulin that is released by your body to process the sugars helps with absorption. Try mixing a serving of high quality creatine powder in a cup of pure fruit juice. And don’t worry about anecdotes of kidney problems or muscle cramps – the scientists who have been studying this amino acid for decades say that they almost never see muscle cramps and there is no published research supporting claims of kidney problems.