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Optimal muscle building exercises are easy to reach when you know how to supplement with creatine. You can work harder, recover more quickly, and see results sooner. Most commercial sources of creatine are overhyped and overpriced. Here is how you can keep it simple and get the most out of your workouts with creatine.

Muscle Building Exercises For Best Results

If you have difficulty deciding on the best way to build fast twitch or slow twitch muscles, you may be surprised to see how to build both at the same time. And you can also get the most out of different kinds of muscle motor units (muscle groups). Weightlifting in a very specific manner gives optimum results, based on real research science.

Dr. Doug McGuff and John Little show how to build strength and conditioning through their Body by Science method. Their book by the same name is a crucial handbook that explains and illustrates this method. McGuff also explains this method in several easy to follow videos for the public on YouTube.

Importance of Creatine

Hard workouts with fast recovery depend on muscles being saturated with creatine. Normally muscle cells are not saturated, so supplemental creatine will bring the tissue content up to optimal concentration. Depending on dosages, you can see improved results in workout intensity and performance within a few days to a few weeks.

The combination of creatine-saturated muscles and weightlifting exercise via a Body by Science workout program give you the best foundation for getting good results for building muscle. The key is to get muscle tissue saturated with creatine most efficiently. Doing so entails paying attention to recent research on the critical factors for supplementing with creatine.

What You Must Know About Creatine Supplementation

Fundamental research on creatine for exercise derives from studies using creatine monohydrate. Other forms of creatine (citrate, etc.) may be as effective as the monohydrate form, although they are not backed by research to the extent that creatine monohydrate is. This form is also the easiest to find and the least expensive.

Crucial Creatine Dosing And Boosting

Dosing entails a loading phase of 20 grams per day (in 5 gram doses) of creatine monohydrate for 5 to 6 days. According to published research, this is the fastest way to get muscles to a level of saturation with creatine. The loading phase is then followed with maintenance dosages of 3 to 5 grams per day thereafter.

Unfortunately, this high dose often leads to stomach problems, including diarrhea. An alternative strategy is to start with 3 to 5 grams per day and continue with this dose over the long term. Skipping the loading phase takes longer to reach muscle saturation. Workout results therefore come more slowly (4 or 5 weeks, as opposed to 10 days or less). The advantage is the avoidance of stomach problems when skipping the loading phase.

Research shows how important it is to boost the ability of muscle cells to take in creatine. This strategy is possible by adding carbohydrate to the creatine supplement, which thereby stimulates the secretion of insulin. Insulin helps with creatine uptake and has an anabolic effect on muscles. Glucose (dextrose, or blood sugar) is the key carbohydrate. The creatine to carbohydrate ratio is optimal when it is about 5 grams of glucose to every gram of creatine monohydrate.

Many supplement companies offer combinations of creatine and carbohydrate. The easiest and most cost-effective way to get the right mixture, however, is to buy creatine monohydrate and glucose separately, then mix them together in a glass of water. Commercial formulas also include many other ingredients that are supposed to boost the effects of creatine. However, research on additional ingredients is mostly lacking.

Safety Of Creatine

Creatine may increase the need for extra fluid intake, since it drives muscle cells to become more hydrated. However, creatine has not been shown to increase dehydration.

Furthermore, although creatine metabolizes to creatinine, the increased levels of creatine do not indicate kidney damage. Such a suggestion is based on a mistaken belief that is often repeated by medical doctors. Increased levels of creatinine from creatine supplementation are not toxic to kidneys. Creatine supplementation has been shown to be safe and effective in numerous studies over several decades of research. Unscientific contradictory claims ignore this important research. Optimizing muscle building benefits with creatine is tremendously beneficial.

Stop by research biochemist Dr. Dennis Clark’s site, PersonalFitnessResearch.com, where you can find out all about the science behind how to be fit, lean, and strong the right way. Go there now and download his free report, How To Be Lean And Strong Without Exercise.