Creatine For Beginners

The first thing anyone interested in bodybuilding should understand is what amino acids are and their importance to the human body. When the human body breaks down protein, what’s left is a number of amino acids that the body needs and uses to perform many bodily functions including: breaking down food and growing and repairing body tissue. These amino acids can be classified as Essential, Non-Essential and Conditional.

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Whilst the intake of conditional amino acids is usually only important during illness, it is important to consume a daily balance of the essential and non-essential varieties. However, the most important ones are the essential ones (of which there are nine) and these come from the food we eat.

How energy is created for your muscles?
The simple answer is through the food we eat. This can then be used immediately or be stored (as fat) for when the body needs it.
The body can then burn this energy two ways: aerobically (oxygen loving) and anaerobically (oxygen hating). During intense exercise, your heart beats quicker so it can pump more oxygen and nutrients, via the blood, to your muscles. When you are burning energy anaerobically is when lactic acid can occur; making your muscles feel like they are sore or burning.

How energy is depleted during a workout?
There are two types of muscle fibres – slow twitch and fast twitch. Fast twitch muscles contract quickly but tire rapidly, whilst slow twitch muscles do the opposite – making them respectively useful for speed and endurance. Slow twitch muscles tend to have a rich supply of oxygen whilst fast twitch don’t. This is why you get two different coloured meat on chickens (dark meat = slow twitch and white meat = fast twitch).

To build muscles you must move heavier loads than your muscles find easy; this requires them to contract as hard as they can which means you’re using your fast twitch muscles.

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How creatine can boost workout energy levels
Creatine does this by improving anaerobic performance. Found mainly in red meat, our bodies naturally manufacture creatine in our pancreas, kidneys and liver by using amino acids. Our bodies then use the creatine to create something called adenosine triphosphate (ATP) which helps our muscles contract to release power. Once the ATP is depleted the from a muscle cell it can no longer contract; leaving our bodies searching for an alternative source of creatine. This is when supplements help. Put simply, the supplements increase our fast twitch muscles’ ability to move muscle-building size weights for longer periods of intense exercise.

For more advantages of creatine see http://www.webmd.boots.com/vitamins-and-minerals/supplement-guide-creatine
For a more in-depth explanation see http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm

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