Creatine!

Creatine is an amazing compound that increases strength, power and speed. If taken properly, it can boost your performance in the gym and in sports.

• Creatine is an amino acid (a building bloc of your muscles) that you already have in your body. Don't worry Creatine supplements are not derived from people, it is also found in fish and meat. When your body requires energy, during an intense workout, Creatine is used to provide it in an anaerobic (without oxygen) way.
• A human body has a potential to store up to 40% extra Creatine. And this is when the Creatine supplements come into place. By storing more Creatine in your muscles, you are capable to push heavier weights for more reps, making your workouts more intense and in turn burn more fat, build more lean tissue and recover faster.
• Due to Creatine's function to draw water into muscles, people sometimes gain some weight. However, this weight gain should not be mistaken with a FAT gain. It is simply water that has been drawn into your muscles by Creatine. This is not a bad thing, it only means that your muscles gained volume, and if anything you may appear more toned while on it.
• It is important to take Creatine properly, otherwise some mild side effects may occur.

1. In order to prevent bloating, Creatine must be FULLY mixed with water. Basically, you don't want any clumps of creatine in your drink.
2. You may want to cycle Creatine on and off, as it breaks into a compound called creatinine, which is said to affect kidney function. From my own experience, I have been taking Creatine non stop for about 2 years now, and my creatinine levels are low every time everytime I check.
3. There was much debate about Creatine loading, where individuals would increase their Creatine intake to 20g/day for a week. This is not necessary, as most of it will be excreted by your body anyway.
4. A dose of 3-5 grams of Creatine a day should be sufficient to experience all the benefits of this amazing supplement, without any side effects.
5. The most appropriate time to take Creatine is post workout with your carb and protein shake. This will start the recovery faster.

• Creatine comes in many forms: Creatine Monohydrate, Creatine Ethyl-Ester, Creatine Alpha-Keto-Glutarate and more. Creatine Monohydrate is the cheapest of all and has been around for much longer than all the other types. However, there is very little difference between the efficiency of each type and therefore Creatine Monohydrate is my choice, as it is cheap and it works just as well as the rest!

Creatine is a great tool to increase your performance in the gym and boost your body's recovery abilities. When taken properly, it has virtually no side effects and is great in aiding you to achieve results. If you are already using it, then you are aware of its benefits. If you have never tried it before, then don't wait, get it and see the difference for yourself!