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First Trout
The Magic of My First Trout I grew up in Iowa fishing for catfish, bass, crappie and bullheads using some of the worst smelling baits you could imagine. But my father loved to hunt and fish so I went along. On one summer vacation to...
Golfers Paradise
Golf Heaven on earth: Cap Cana, the world’s next great destination.
What we are interested in here is some of the hottest golfing action under the sun…
Golf Heaven on earth: Cap Cana, the world’s next great destination.
Cap...
How far can people swoop?
Swooping is a spectacular sport to watch, and there are a few parts of it that make it much more fun to watch than regular sky diving. For one thing, the majority of the sport actually happens near the ground. This makes it much easier for a normal...
Making Bonds: The Steroid Scandal
Public opinion these days seems to be swaying towards an acceptance of steroid use in baseball. People are not asking so much about if it is being done, but rather how can you actually prove it. There is very little debate over the consequences of...
The Ultimate Skiing Experience.
For downhill skiers, “powder snow” provides the ultimate skiing experience. For most skiers however, good powder skiing is a short-lived and infrequent event. Ski areas in some geographic areas enjoy fairly frequent “powder days” but in most...
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The Importance Of Creatine In Building Lean Muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.
From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for
four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.
There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.
ABOUT THE AUTHOR
Hamoon Arbabi
For more information about Creatines, Multivitamins, Proteins and Antioxidants go to : http://homebusiness.nexuswebs.net/creatine.htm
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