Creatine
Creatine Monohydrate caused quite a stir when it hit the nutritional supplement market in the early 1990’s. In an industry where all too often claims made by the supplement companies are based on anecdotal evidence and plain-old-BS, creatine was one of the first supplements to be rigorously proven effective.
A countless number or research studies have all reached the same conclusion; when combined with a well-balanced diet and intense training program creatine supplementation increases muscle mass and strength.
How creatine works for weightlifters
Adenosine triphosphate (ATP) is the primary energy source to fuel intense muscular contractions, such as those during intense weight-training. ATP contains a high-energy phosphate bond, which is broken down into ADP (adenosine monophosphate), releasing the energy necessary for muscles to contract.
Phosphate Storage
Every muscle cell has a store of phosphate, from which ADP is recycled back into ATP to continue fueling contractions. As this pool of phosphate gets depleted, so does our ability to make ATP. When we run out of ATP, the muscle is exhausted and reaches muscular failure. It was discovered that our muscles can actually be “loaded” with additional phosphate, which can extend our capacity to do high-intensity exercise. Phosphate is stored in the muscle as creatine phosphate, which acts to replenish cellular phosphate stores.
When creatine monohydrate is ingested, it is converted to creatine phosphate and absorbed into the muscle cell, helping to replenish the phosphate pool. Supplementing with creatine post-workout rapidly replenishes creatine phosphate stores speeding recovery. Creatine also acts through unknown mechanisms to increase protein synthesis and muscle growth.
Weightlifters who take creatine love the pumps they get during an intense weight workout. Many former steroid users have also reported that creatine is the only natural supplement capable of giving “steroid-like” gains.
Water Weight
For every molecule of creatine absorbed into the muscle, several molecules of water are absorbed, giving the muscles a fuller, more pumped appearance.
A muscle loaded with creatine is slightly pumped even while at rest; often a gain of 5-10 pounds of lean mass can be achieved in a short period of time with creatine supplementation, as the muscles pull in a large amount of water as the creatine is absorbed.
How to take creatine
Early research with creatine involved the use of a high-dose loading regimen, but it was later shown that muscle creatine stores can become just as saturated with a normal daily dose of 3-5 grams. Take 3-5 grams of creatine with your post workout supplements on training days and 3-5 grams in the morning before breakfast. Creatine is absorbed much more readily by the muscle in the presence of high-glycemic carbohydrates, so 40-60 grams of simple sugars should be included, such as 10-12 oz of juice.
Is creatine safe? Side effects of creatine
Creatine caused quite a stir when it hit the supplement market in the 1990’s with many allegations that it can damage the kidneys, given that all of the research at that time involved high levels of creatine. Today it has been shown both anecdotally and with peer-reviewed scientific research that creatine, when used as directed, is perfectly safe with little side effects. Care must be taken, however, to drink enough water to properly hydrated the body while taking creatine, as using creating while dehydrated could be a strain on the kidneys.
Take 3-5 grams of creatine with juice along with your post workout supplements (i.e. BCAAs, glutamine, whey isolate). Like glutamine, creatine is much more convenient in powder-form.
Creatine monohydrateBill Willis, Bsc is based near The Ohio State University in Columbus Ohio and offers diet plans and online fitness routines to both beginners seeking to gain muscle and advanced weightlifters who are advanced in their training. Visit this page to sign up for low-cost, one-on-one personalized fitness advice from a Campus Men fitness trainer..
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Related Advice:
BCAAs - Branched Chain Amino Acids
CLA - Conjugated Linoleic Acid
HMB (beta-hydroxy beta-methylbutyrate)
Muscle-Building Supplements For Experienced Weightlifters
Muscle-Building and Bodybuilding Supplement Discounts
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