Thursday, July 10, 2008
Popular Antidepressants Linked to GI Bleeding (HealthDay)
With all the negative attention that steroids and human growth hormones have been getting lately, creatine's place as the best legal bodybuilding supplement only grows stronger. Why risk the harmful side effects of "roids" and HGH when a safe, effective alternative already exists? Not to mention the legal issues that may arise from steroid use. Hands down, if you are looking for tool to help you gain more muscle mass, creatine is still the best choice.
What is creatine?
It is a natural compound found in the body that assists in the formation of ATP, which is the main energy source for muscle contraction. It is primarily produced in the body by the liver and kidneys, and is stored in skeletal muscle tissue.
Why use creatine supplements?
Because the creatine naturally produced by the body gets used up during intense resistance training, taking supplements allows the individual to continue to gain the benefits associated with phosphocreatine and ATP when their own reserves are used up.
Who should use creatine?
Usage has been shown to be most effective for individuals involved in high intensity weight training (no positive benefits have been seen in endurance exercises like long distance running).
How much should be taken?
Most weight lifters take between 5-10g of creatine monohydrate on workout days (about 3-5g on non-workout days). There is also a loading phase that can last between five days and two weeks, in which users take between 15-20g of creatine each day. This is done is to totally flood the body reserves with creatine.
Is creatine safe?
Although many doctors have speculated on negative side effects of long term use, no studies have been shown to prove this. In reality, creatine has only been available as a supplement since the early 1990s. And if you follow the recommended dosage guidelines, you can almost guarantee a totally safe experience.
Building muscle has never been easier. And although other questionable options like HGH and steroids may not be readily available to you (and you shouldn't consider taking them anyway), feel good knowing that creatine, the best legal supplement, is easily found at your local GNC store.
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