I am trying to build upper body strength without endangering my body in the long run.

1. I'm very cautious about taking supplements for the same reason you are. I always do as much research as I can before taking anything to make sure I know about all of the possible supplements. Right now the only supplements I am taking are all considered food supplements, creatine being one of them.

   Creatine is produced naturally in your body, as well as acquired when you eat meat. It is converted into phosphocreatine and then used to replenish ATP stores after they are used for energy. By taking creatine supplementation you can increase your creatine stores and thus increase your workout capacity.

   Creatine is also known to cause cell volumization, as it causes the muscles to hold more water. Note that this is different the water retention, as water retention is when water is retained on the outside of the cells, causing the muscles to lose definition and look smoother. Cell volumization pulls the water into the cells and causes the muscles to look harder. There are also studies that have come to light recently that show that cell volumization can make protein synthesis more productive. In theory this could mean that creatine could directly help you build muscle, but more research needs to be done to prove this effect.

   Creatine is also a very safe substance to supplement. While there are rumors of some side effects, such as muscle cramping, kidney problems, etc, no studies have actually proved these to be actual risks. One possible risk is the down regulation of the creatine transporters due to oversupplementation, but if you follow the recommended guidelines you shouldn't have to worry about that effect. To be safe you should actually take less creatine than most manufacturers recommend, though. Studies have shown that your body can absorb a lot less than most companies suggest you take anyway. They have found that your body is unable to absorb more than 3-5 grams of creatine per day after you have finished loading. To top that off, after working out you are capable of absorbing up to 10% more than your normal maximum capacitiy. They estamate that you only use 3% of your creatine stores when you don't work out. That means that if you are fully loaded and then take creatine after working out you will have more creatine than you body can obsorb for the next 3-4 days or until you work out again. Bottom line: after loading it is only necessary to take creatine after working out. I only take about 5 grams after I work out to replenish the creatine I have used.

2. Creatine is an amino acid found in the muscle that increases the availability of energy to the cell during moments of greatest energy demand. Hence, an effect of creatine supplementation is most apparent during moments of elevated energy consumption, such as exercise.

   Stacker 2 has compounds that are dangerous to your brain activity since they are stimulants that will raise your blood pressure,heart beat and possibility of dehydration, causing serious side effects including death.

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