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2003/10/16, 07:44 PM
Creatine works by enhancing your creatine phosphate energy system. This does a number of things:
1. Increases explosion - Most athletes notice more explosiveness after utilizing this supplement
2. Allows yourself to push yourself harder and longer. This leads to not only more endurance, but also forces the body to adapt to a greater stimulus, which leads to greater gains in every area!
Interestingly enough, creatine in some studies has been shown to buffer lactic acid. If this be true, then one can see how it can enhance any sport that requires one to run.
For creatine to produce optimal results, muscle stores must be topped off or saturated with it. To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings. This is the quickest and in my opinion the " best " way to saturate your muscles with creatine. Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels. After this, any creatine you take will be excreted as creatinine. You may take 5 gr. just post workout, or you may take 5 before and after. Only take 5gr. on your days off.
Your muscles can get bigger due to the increase of strength that should be obtained from creatine. Lift heavier weights, eat correctly, and your muscles should get bigger. It is not a miracle, but it does work. Drink plenty of water, this is imperative to reap the benefits of creatine also.
As far as cycling goes, one recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks. Following this, there are two particular strategies:
1. You can take one to two weeks off and then start the cycle over. Many athletes attest to receiving a better results this way.
2. However, several athletes will never come off of it. They will load it for 5 days, maintain for a few weeks and then reload again. This is increasingly becoming the more popular method of usage.
You will lose some bodyweight when stopping creatine(water), but any gains you have realized from heavy lifting should be realized. Remember, nothing at all will happen without proper diet.
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Great people never want it easier, they just want to be better!
Ron
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