When someone decides to embark on a physique transformation, inevitably they will inquire about the benefits of performance enhancing supplements to their cause. While there are many supplements available, I would like to explore one of the most popular bodybuilding supplements of the last 25 years; creatine monohydrate.
The real question is: do you need to use creatine supplements and do they really work? I assume most of you reading this article already know what creatine is so lets first look at what it does: Creatine monohydrate has become one of the most widely used bodybuilding supplements because many users of creatine claim a 5-12 pound gain of lean mass after only a couple of weeks of creatine use. It has also been reported to improve muscular strength and help weight lifters improve performance during weight training.
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This occurs mainly when taken prior to exercise where creatine maximizes CP (creatine phosphate) stores to better regenerate ATP. The muscles are then able to sustain more work at higher intensities with an increase in lactate threshold ( less muscle burn and fatigue). By consuming creatine after exercise, it replenishes lost stores more quickly, and this enhances the ability to recover from exercise.
There are many forms of creatine available, each with it's own benefits, but I want to focus on how it fits in to your own workout program. It is generally suggested that athletes take 20-25 grams per day for a few days to load the system, then with 5 grams per day to maintain. I believe that consuming 5-10 grams per day about two weeks before a physique transformation ( or any program peak period) will produce similar results.
The advantage of the latter method is that it tends to be less stressful to the stomach, with less bloating. If at 10 grams per day, you experience stomach distress, reduce the dosage to 7 grams, then 5 grams then finally 3 grams until you experience no further symptoms. A lot of people can sustain optimum levels after a load-phase with as little as 2g per day.
Just like any dietary supplement that bring rapid gains, there are some known side effects. A common side effect to creatine intake (particularly a high load period) is cramps. This is most likely caused by the increased muscle water content that has diluted electrolyte levels. If cramps occur, reduce creatine intake slightly, avoid drinking excessive water, and make certain to obtain plenty of electrolytes through the diet (and supplementation, if necessary).
Often a reduction in creatine will do the trick. Advanced weight lifters do not need to incorporate creatine into their off-season diet program since this class of athlete usually trains with less frequency ( but more intensely). Muscle creatine stores are usually easily replenished in between infrequent bouts of exercise.
You should discontinue creatine supplementation after a physique transformation since the effects of increased stamina and muscle water retention will be lost after 12 weeks, and this reduces any benefits of further creatine usage until the next transformation or peak period. Creatine stores also tend to remain high two weeks after discontinued use. I should be noted that increased muscle mass and strength gains may not be noticeable for everyone. In fact, about 20 to 30 percent of creatine users are actually non-responders and will see no benefit.
I would like to warn men from believing that creatine is a magic bullet that will transform you into Arnold Schwarzenegger or make you a better athlete. Creatine supplements do not take the place of a well organized exercise program and diet. Remember what a supplement is; an accessory in your dietary arsenal to help meet your current needs that cannot be satisfied by conventional dietary means.
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