If you are familiar with bodybuilding, you certainly heard about creatine, which is one of the most used supplements.

But what is creatine? This is a three amino acids compound, i.e. methionine, arginine and glycine. The way it works is that after being transported to the muscles via the blood stream, it is turned into phosphocreatine and stored, being chemically bonded with adenosine triphosphate. Muscle contractions break this chemical bond and large amounts of energy are released as a result.

This is why creatine is such a popular supplement. It allows you to work harder and build lean muscle mass quicker. The results are the result of the more intense workouts enabled by the substance. If you just take the supplement, but fail to drive work-outs intensity up, nothing will happen. You need to work hard and set stretch, but achievable goals.

In order to get the desired results, you need to go first through a first phase in which you “load” your body with creatine. During this phase you take a higher dose, for usually one week. After that you will enter the maintenance phase. Read the label of your supplement for the exact quantities corresponding to each phase.

Creatine is a supplement that generally works well for most people. There can be side effects such as muscle cramps and stomach upset. Also, it is said that certain forms of creatine retain water into the body and the so called muscle increase is driven by this process. However, the best thing is to test for yourself and check how this specifically works for you.

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