As of yet, no negative side effects have been found with excess Creatine supplementation. Different people can have wide range of natural Creatine in their bodies. Those people with low levels benefit more from supplementation. People who engage in supplementation could possibly see an increase in body mass between 1-2 kilograms. Creatine supplementation tends to decrease the formation of lactic acid in muscles.
Lactic acid is a by product of metabolism that is formed during exercise.
This acid accumulation will eventually hinder performance. Vo 2 Max. 2 Max is the maximal volume of oxygen that a person can absorb. Endurance training will increase an athlete's Vo 2 Max because they have a larger lung capacity. A trained system can utilize the oxygen more efficiently than an untrained system.