5 reasons to use creatine in your dietCoretone Fitness
Creatine is fast becoming one of the most popular and widely used supplements today. Used in the right quantity and at the right time it can be very effective in building muscle. Here are 5 reasons to use creatine in your diet.
What is it?
Creatine can be found in most everyday food such as red meat, chicken and fish. It’s comprised of three amino acids; arginine, glycine and methionine and is also produced in the body, normally by the liver.
It’s designed to give your body and muscles an energy boost during tough and high intensity workouts. If you don’t have the time to make your meals then creatine acts as the perfect solution for giving your body the nutrients it needs to fuel muscle growth.
How and when to take it?
When it comes to taking creatine timing is of the essence. It can be taken any time of the day as it’s stored in the body. It’s most commonly consumed post workout as that is the perfect time when your muscles require refueling. However, it can also be taken pre-workout as some athletes claim to see significant gains as well as more energy to be able to push out that extra rep.
An effective way to use creatine is in three week cycles, alternating between taking it for three weeks and then three weeks without. Start with 3-5 grams of creatine per day first thing in the morning. If you work out early then add it to your pre-workout shake.
Creatine is known for enhancing muscle recovery which is why it’s a highly regarded supplement. It’s able to reduce damage to muscle cells as well as inflammation following exhaustive exercise such as heavy compound weight training. Strength and endurance athletes benefit greatly from creatine as it can help them to completely recover from intense exercise.
Increased muscle mass
Another added benefit is that creatine aids muscle growth given it contains a property which causes muscle cells to inflate. It can also serve as a stimulus for protein synthesis. If you’re serious about adding size to your body then a diet high in protein along with a creatine supplement will do wonders.
Is creatine for me?
With so many supplements on the shelves it’s a daunting task to work out which is the right one for you. If you eat a well balanced and healthy diet then you’ll find most creatine is in food. But in today’s busy world, especially when we can struggle to find time to train, getting creatine through a supplement is often the most efficient way to fuel your muscles.
If you’re training hard and seeing results creatine can complement your training program. Introduce a little creatine to your diet after 6-12 weeks of your program.
To find the best creatine supplement for you and your training program head over to CoreTone Fitness.