Creatine is a nutrient naturally found in all our bodies. It is a combination of three amino acids; arginine, glycine and methionine. Creatine helps provide the energy our muscles need to move,particularly quick and explosive movements. Muscle contraction is initially fuelled by ATP (adenosine-triphosphate).
There is only enough ATP to provide energy for approximately 10 seconds. For this energy system to continue, more ATP is required. Creatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate), thus recreating ATP. Increasing the muscle's supply of creatine phosphate helps increase the rate in which the body can supply ATP.
This increases the muscles capacity to do work and improves the energy efficiency of the muscle. Research shows creatine to be effective in improving training intensity and recovery.
It is able to pass through the gut wall (stomach) and into the bloodstream intact and upon entering the muscle cells, is converted into Creatine Phosphate (CP).
What Is Creatine Phosphate?
Creatine Phosphate is an organic compound in muscle fibres that is fractured enzymatically for the production of ATP.
What Is Adenosine TriPhosphate (ATP)?
ATP is the organic compound found in muscle which, upon being broken down enzymatically, yields energy for muscle contraction. Creatine enhances your body's ability to make protein within the muscle fibres, which also increases your muscle mass (Creatine increases cellular hydration. The hydrated muscle has increased permeability, which allows more amino acids into the muscle cell). Building up a supply of these contractile proteins (actin and myosin) increases your muscles ability to perform physical work. The bottom line here, is that creatine will allow you to to perform more repetitions with a given weight.
This will increase the time under tension, thus increasing the recruitment of muscle fibres, which will in turn increase the number of fibres stimulated. It also prevents your body from relying on another energy system called glycolysis, which has lactic acid as a byproduct. Lactic acid creates the burning sensation you feel during intense exercise.
Is Creatine Safe?
Yes, Creatine is a natural amino acid present in the body of humans and animals. The human body has 100-115 grams of creatine in the form of creatine phosphate. No negative side effects have been noted in the research with the recommended levels of supplementation.
Are There Any Noted Side Effects?
Creatine is so efficient at shuttling water into the intramuscular compartment, that an emergent side effect associated with it is that of muscle cramping. This most often occurs when too little fluid is consumed whilst supplementing with creatine.
Muscle cramping, strains and tears are all anecdotal evidence that are not supported by scientific fact. Creatine draws water away from the internal working organs and therefore if you take a lot with no water then a mild stomach cramp will occur.
How to avoid this? Simple: drink 1 pint of water with every dose! Water makes sense for an athlete and most of us are guilty of consuming way too little. In an ideal world we should drink 4-5 pints of water a day. It will benefit us and also benefit the CM we are taking. The extra water will help maximise the effects of the CM.
When Is The Best Time To Take Creatine?
For best results, on training days, take creatine after your workout. It will not make you nauseous and is best taken at this time in order to replenish lost stores. If you wish to take more on a training day (i.e 10 g),then take half pre-workout and remaining half post-workout.
How Much Should I Take?
Recommended dosages are as follows:
Ways To Take Creatine
You will find many different recommendations on how to take creatine. Studies have shown that you get a 60% greater cell uptake of creatine if you combine it with a simple sugar base, such as grape juice (naturally rich in glucose).
A big insulin spike will push the creatine into the muscle. Do not ever take creatine with orange juice! Very simply it negates the positive effects due to it's acidity.
This is presently a matter for open debate, but possibly the best way to take CM is with warm water; you can add simple carbohydrates if required. Cranberry juice is recommended if you are prone to upset stomachs, it can help alleviate the upset.
Do I Need To Initially Go Through The Loading Phase?
No, this is not necessary. A mere 3 grams of creatine per day for 28 days results in the same muscle content of creatine as that of a six day load program. Thus, if you wanted to get off creatine, it would take about a month to reach normal muscle stores.
Taking even large amounts of creatine as in the load phase doesn't appear to inhibit the body's creatine synthesis after you cease using it.
Will I Lose Weight Or Muscle Mass If I Stop Using It?
There is no reason to expect muscle loss. You will, however, drop a few pounds, since creatine causes water volumisation in the intracellular tissues as opposed to bloating caused by sodium ingestion.
Does Creatine Make You Retain Water?
No. Creatine draws water from the body to do its work. There is a difference between cell volumization and water retention. Cell volumization leads to more water inside the cells, making the muscle bigger and firmer. Water retention, the process that makes the muscles look smooth, happens outside the muscle cells.
How Does Creatine Help Muscle Grow?
Intensity is necessary to achieve natural strength gains and muscle growth or increased athletic performance. Muscle growth takes place when the muscle has been overloaded. Without heavy sets, your muscle will remain small.
Creatine promotes intense lifting by recycling the necessary energy molecule ATP. Creatine also buffers the development of lactic acid allowing for a more enduring workout. As you know, lactic acid buildup is one of the main causes of exercise-related muscle fatigue.
