Creatine Monohydrate is a non-essential amino acid. This means your body produces it naturally by your liver, kidneys & pancreas. It is also found in foods such as lean red meat, venison, salmon & tuna.
Amino acids link together to form proteins. When your body digests a protein, it breaks down that protein into the amino acid that actually made it. It is all one happy little circle of muscle gain-age.
According to a study done by The American College of Sports Medicine muscle fibers grow when a person takes creatine. However, it is important to know that research has shown that creatine is most effective in high-intensity training and explosive activities. Therefore, your endurance athlete and casual aerobic exerciser will not benefit from creatine as much as your weightlifters, sprinters, tennis, football, baseball players & similar sports that require sudden, powerful movements.
If you decide creatine should be added to your shelf of supplements, you will gain weight.
Before you throw your container of creatine at me, read on.
The initial weight gain that will show in the first week is typically around 2 to 4 pounds. What that is, is the creatine pulling water into the muscle. The weight gain in the weeks following is added muscle because of the increase in strength and energy that your muscles will feel during your workout due to the creatine. Simply put, if you can do more reps and/or lift more weight, your muscles will get stronger.
Don’t worry ladies that this process will get you “too huge”.
Please read that sentence again.
Having more muscle will give you shape and definition in all the right places. You will not look huge you will look STRONG and there is nothing better than a strong woman both mentally and physically.
Reported side effects from taking creatine supplements, include water weight gain, diarrhea and dizziness. In some individuals occasional side effects include muscle cramps, strains, high blood pressure and kidney damage, particularly if you are not staying hydrated while taking creatine.
As for all supplementation you should always consult with your physician before beginning any new regimen.