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Some of you may have a pretty vague idea on what creatine is and what are its effects on the body. A quick rundown of its uses is that it maximizes our energy level potential, boosts up physical performance and increases muscular size. It’s certainly a muscle building supplement that packs a punch. Since creatine is utilized as a bodybuilding enhancer, you’d expect a lot of controversies regarding its safety and use. So if you’re confused on whether to tryOptimum Nutrition Creatine, then let me clear the air for you!

How It Optimum Nutrition Creatine Works

So let me start by giving you a simple biology lesson, inherently our bodies have a chemical compound called ATP (adenosine tri-phosphate) which is utilized as an energy source for various processes in our body. Although we can still obtain energy from sources like carbohydrates and dietary fats, but converting them to a useable energy source usually takes a lot of time. So if you’re looking for that quick power surge to help your muscles contract when you’re doing activities such as running or lifting weights, then ATP can give you just that.

So where does creatine come in? When your muscles use ATP for energy to contract, it is then broken down to a much simpler compound called ADP (adenosine di-phosphate). Once this happens, you can no longer use ADP as an energy source. This is unfortunate as we only have limited amounts of ATP and could only support a few seconds of maximal muscle exertion. Creatine, or more specifically creatine phosphate (CP), is able to react with your ADP and convert it back to ATP thus adding more fuel to the muscles.

Althoughthe human body normally produces creatine, there is only a minimal amount of it stored in our muscles.  So using this muscle building supplement will increase your creatine stores and give that energy boost to sustain you during those intense workouts. So when people tell you it’s some form of a steroid, then that’s absolutely pure BS.

Optimum Nutrition Creatine Dosage Guidelines

With so many benefits, it’s quite easy to get carried away and add it to your get ripped diet. So it’s extremely crucial to know how to use creatine that would best benefit you. Like everything in life, there is a right way and there is a wrong way. Let me tell you which is the correct one.

It is important to note that even if you take tremendous amounts of creatine in one sitting, it will not work right away. It usually takes a week of continuous supplementation for its effects to show. Implementing your dosage schedule is subdivided in three phases:

• Loading Phase: Start taking creatine at no more than 0.3 grams per each kilogram of body weight for at least five days. Since the body can only absorb 5-10 grams at one sitting, it is best to subdivide the loading dose into four equal parts and take at four-hour intervals.

• Maintenance Phase: After the loading phase, reduce creatine dosage to 2-5 grams daily so as to maintain saturation within the muscles. It is recommended to continue doing this for about a month.
• Wash Out Phase: After finishing up with the initial phases, having a washout period is advised. This is merely a precautionary measure to allow the body to recover from high levels of creatine associated with supplementation. It usually takes a month for complete wash out to occur and when this is done you can go back to phase one.

When is the Best Time To Supplement with Optimum Nutrition Creatine?

It is advised to take creatine immediately after post workout. Since after intense training, you’d be sure to deplete your ATP stores so it’s best to replace them right away. Plus your body is more conditioned to receive nutrients after exercise. Definitely, choosing the right time to supplement is vital to allow maximization of its use.

Optimum Nutrition Creatine Side effects

There is no reputable study that has pinned creatine as a harmful muscle building supplement to the body. But there are reported side effects associated with its use; examples of these are muscle cramping, diarrhea and dehydration. You can minimize these effects by increasing fluid intake when taking creatine. And since it involves your kidneys and liver in utilizing and excreting creatine, it’s not really recommended to take high levels if you have preexisting condition at these parts. So it’s best to follow what are the advised dosages and daily intake frequency with Optimum Nutrition Creatine so as to better ensure faster muscle gains without hot-wiring your body inversely.

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