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Use Creatine For Gaining Muscle Mass

by Shawn LeBrun
Personal trainer

If one of your fitness goals is gaining muscle mass, you'll definitely want to add creatine to your list of supplements. Many people, both bodybuilders and regular lifters alike, have been achieving gains in muscle mass and strength by using creatine.

Creatine is a compound that is naturally made in our bodies to supply energy to muscles. We just make very little of it and get very little from whole foods. It is used in the body to produce ATP.

Creatine will increase muscle fiber size, strength and overall power. It does this primarily by shuttling water into the muscle cells, forcing the body to hold water intramuscularly (within the muscle), not directly under the skin.

While actually a combination of three amino acids (arginine, glycine, and methionine) creatine can be created in the kidneys, liver, and pancreas. But since these amino acids are also used to form other proteins in the body, your ability to naturally produce a lot of creatine is limited.

Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions.

Creatine can also be found in food, but in limited quantities. You'd have to eat pounds of red meat in order to get any useable amount of creatine. Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source.

***Side Note***

If you would like a more in-depth look at exactly what creatine is and what it can do for your goals of gaining muscle mass, I recommend checking out the following creatine guide:

creatine bookCreatine: A Practical Guide

***End Side Note***

That's why it's important to supplement with creatine if you want to benefit from this awesome substance.

So how exactly does creatine work? During short, intense activities such as weight training, your body uses ATP to contract the muscles. But there's a very limited supply of ATP available in the muscles. So the body must continually replenish its supply.

And without getting too scientific, creatine phosphate donates a phosphate molecule to ADP, making more ATP for your muscles to use for cellular energy.

The key to getting enough creatine into your muscle cells is by loading with it during an initial phase.

When first starting to take creatine, you want to take a 5-gram serving at least 5 times a day to saturate your muscles with creatine.

After this initial loading phase, you can reduce the amount of creatine you take to 10 grams a day. This maintenance phase will ensure your muscles still have enough creatine to use.

There have been many studies conducted on creatine showing it to be a very safe and effective supplement. Some subjects have gained anywhere from 10 to 20 pounds of muscle mass in 8 weeks time while using creatine.

The best part about creatine-no adverse effects have been reported in any studies. Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine.

If gaining muscle mass is important to you, start using creatine today and experience incredible gains in muscle size, energy, and strength.

Some of the brands that I trust for creatine are: AST Micronized Creatine, AST Creatine HSC, Nature's Best Creatine, Met-Rx Micronized Creatine, and Sportpharma Creatine.

This was just one of HUNDREDS of tips you can use for gaining muscle mass that you'll find in my full-length training course "Simple Steps To Get Huge And Shredded"

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