Creatine Works If You Know How To Do It – Build Muscle Fast

Don’t believe those who say, “Creatine doesn’t work for me” or “Creatine makes me retain water” or “Creatine makes me sick to my stomach.” Creatine remains the most effective muscle building supplement for those who understand how and when it is used as an energy source in the body.

How is creatine used as an energy source in the body? First, let’s talk a bit about ATP (the life force of all living matter), the first source of energy burned as fuel in the body. The other five sources of energy for the body: creatine, glycogen, glucose, fatty acids, and amino acids must be converted to ATP (in that order) to be burned as fuel in the body.

Knowing when creatine converts to APT is key to knowing how to get the best muscle building results. Like ATP, creatine can be stored in muscle, which means it doesn’t need oxygen to burn. It is a short burn of explosive energy. Stored ATP in muscle is the most efficient source of explosive fuel, burning for about four to five seconds at 100 percent muscle contraction in all-out exertion, such as lifting weights or running. The creatine is then converted to APT and burned for about six to seven seconds with nearly 100 percent muscle contraction. Knowing this tells us how we should train to get the best results with creatine. A weight training set should be completed in ten to twelve seconds, which means a lot of weight and low repetitions.

Another interesting fact about creatine is its ability to be recycled to be used again as fuel. With a minute of rest, the creatine will be about 50 percent recycled. Resting four minutes between sets increases recycling capacity by 90 percent. The creatine will be available for about ninety minutes.

Now, let’s look at how other fuels burn so you won’t be tempted to go beyond twelve seconds for the best results. Glycogen and glucose are respectively burned after creatine for up to two minutes with no more than 70 percent muscle contraction. The higher the percentage of muscle contraction, the stronger the muscle. After twelve seconds, muscle contraction/muscle force decreases rapidly due to the type of fuel being burned as energy. Workouts fueled with creatine instead of glycogen and glucose make sense if maximum results are desired.

Let’s summarize it. Long duration training sessions of more than ninety minutes are not good because the creatine has been depleted and the fuel used for energy will be amino acids, which is muscle.
Additionally, creatine will not cause water weight or stomach upset if taken with a high glycemic carbohydrate drink with enough fluid to completely dissolve the powder.