A lot of people who want to build lean muscle want to ensure they're doing everything they can. So, for people who already have their diet and training regime in check, I recommend supplements like creatine. They aren't some wonder drug that is going to deliver "steroid like" gains, but they will help you get the most out of your training sessions.
Recently, knowing which creatine to buy has become even more confusing. It used to be that you just walked into your local health store and picked up a tub of creatine. There was only one sort of creatine, so all you had to decide was which brand you chose.
These days though, there are a whole heap of different types of creatines to choose from. Theres good old creatine monohydrate, creatine ethyl ester, the list goes on. So which one is right for you? Well, I've used most of them and haven't really noticed huge differences in any. So if you want to stick with the old favourite, creatine monohydrate, you'd do fine.
The next issue to deal with when wanting to know about building lean muscle with creatine is how much to take and whether you need to load it. I have personally found that taking 5-10 grams a day is fine. Some people swear by loading up 20 grams a day for a few days then going back down to 5-10 grams a day from then on. Personally, I've never done this and it hasn't had any negative affects on me.
Another thing that worries potential creatine users is the threat of kidney problems. I don't know where this rumour got started, but I am yet to see any scientific studies where creatine was shown to damage kidneys in any way. I have used it for quite a while now and never had any troubles whatsoever with my kidneys. I have never met anyone in the gym with kidney problems either. So if you are worried about this, then don't be, there is nothing to worry about.
So there you have it, a short guide on how to go about building lean muscle with creatine. I wouldn't bother with it until you have your diet and weight training regime in place. Without doing this, the creatine will not help you as much as it could. I hope this has helped you in choosing the right creatine for you.
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