| What Is Creatine? | | | | How To Supplement With Creatine |
| Creatine monohydrate is a compound made by the | | | | There are two methods of supplementing with |
| human body and is also a component of our everyday | | | | creatine to obtain muscle saturation. There is still |
| diets to gain muscle. The main sources are fish, meat | | | | debate to which method is best. |
| and poultry. Creatine is found in any foods containing | | | | 1) Loading/Maintenance Method |
| animal muscle. | | | | This the most common way of commencing creatine |
| The typical western diet contains about 1 gram of | | | | supplementation. The first 5 days are known as the |
| creatine per day, other then vegetarians who | | | | loading phase. During this period you take a dosage of |
| consume next to none. Our body doesn't receive | | | | 20-30grams of creatine per day, this rapidly saturates |
| sufficient amounts of creatine just from the food we | | | | the muscles with creatine. The second phase is the |
| eat. Creatine is produced in the liver, pancreas and | | | | "maintenance" phase. Now that the muscles are |
| kidneys, and is transported to the body's muscles | | | | saturated with creatine all you have to do is maintain it. |
| through the bloodstream. About 95% of our body's | | | | A dosage of 3-10grams per day is efficient. |
| stores are found in the skeletal muscle, and our daily | | | | 2) Gradual Intake Method |
| turnover adds up to around 2grams. | | | | This method skips the loading phase and allows for |
| When Creatine is transferred to the muscle it is | | | | gradual muscle saturation. Eventually this will achieve |
| transformed into creatine phosphate with amounts | | | | the same result, but in a longer period of time. |
| varying from person to person. This high-powered | | | | More research has gone into creatine over the years |
| metabolite is used to regenerate the muscles main | | | | and a new product has emerged, Creatine Ethyl Ester. |
| energy source, ATP. When you do heavy exercise | | | | Regular Creatine monohydrate is absorbed poorly by |
| your levels of ATP drop rapidly and creatine is | | | | the body and its effectiveness is dependent upon the |
| responsible for restoring the levels of ATP. | | | | cells ability to absorb it. The poor absorption rate of |
| Why Take It? | | | | creatine monohydrate requires the user to ingest |
| Creatine is one of the most researched supplements | | | | copious dosages of creatine to achieve desired effect |
| of all. It all began in 1992 Barcelona Olympics when | | | | "Loading Phase" |
| numerous British athletes supplementing creatine said it | | | | Creatine monohydrate is semilipopholic. This means |
| was what made them so successful. Word of mouth | | | | that it uses fat as a transport system inefficiently. The |
| is not enough to prove that creatine improves | | | | esterification of substances will increase their lipopholic |
| performance. A lot of research was then conducted | | | | abilities, therefore, esterified creatine will use fat more |
| on creatine. The studies showed the intake of high | | | | efficiently to penetrate the cell wall and exert its |
| doses of creatine over a number of days, increased | | | | effects upon cellular function. This means, simply, that |
| the levels of creatine and creatine phosphate found in | | | | not only will dosage requirements be lower, but the |
| muscles. Since then much more research has been | | | | absorption of esterified creatine will be increased. |
| completed, with the agreement being that creatine | | | | Many athletes have "off periods" where they stop |
| supplements increase muscle creatine, hence | | | | taking creatine altogether, although it is not necessary. |
| improving exercise captivity and performance. | | | | Normally 6 weeks on 2 weeks off, athletes believe |
| What Does Creatine Supplementation Do? | | | | better results are achieved in doing so. It is |
| Creatine is one of the more popular supplements | | | | recommended to go by manufacturers label |
| amongst bodybuilders. When it comes to building | | | | recommendations. |
| muscle creatine is your best mate. | | | | Dangers and Side Effects |
| 1. Provides Energy For Your Muscles | | | | Some agencies have issued health warnings regarding |
| ATP is the body's source of explosive energy. Your | | | | creatine supplementation. However others have |
| body also obtains energy from carbohydrates, but it | | | | disputed this and blamed it on a misunderstanding of |
| takes a much longer period of time to become a | | | | animal studies. Some mild side effects have been |
| usable energy source. So when the body is in need of | | | | reported like dehydration and stomach aches, but |
| energy fast it turns to it's sources of ATP. ATP can | | | | these can be prevented by drinking enough water. |
| provide a huge burst of energy to your muscles fast | | | | There is no long term side effects reported to date |
| but can last as little as 15 seconds; this is where the | | | | and there have not been enough studies into long term |
| creatine kicks in. When ATP sources are depleted you | | | | side effects to indicate any damage. To date there is |
| are left with ADP, which is basically useless for | | | | no evidence that creatine supplementation in healthy |
| exercise. The Creatine phosphate reacts with the | | | | people will pose any problems. The important point to |
| ADP to turn it into ATP. So creatine takes a useless | | | | remember is, like any supplement, only take what you |
| chemical and turns it into a useable energy (ATP). | | | | need, don't abuse it. Tripling creatine dosages will not |
| 2. Enhances Protein Synthesis | | | | achieve triple the results! |
| Creatine allows your body to stay in a higher anabolic | | | | Other Creatine Questions and Myths: |
| state for longer, therefore allowing more rapid lean | | | | Do creatine supplements effect hormone levels? No |
| muscle growth. | | | | Is creatine a type of steroid? No |
| 3. Increases Muscle Volume | | | | Does creatine make you fat? No |
| Creatine increases the water retention of muscles. In | | | | Do I need to cycle creatine supplements? No, it's up to |
| some cases during the first few weeks of | | | | you. |
| supplementing with creatine, users can put on | | | | Is creatine safe for pregnant women? Consult your |
| kilograms of weight, called water weight. This makes | | | | doctor. |
| your muscles appear larger. | | | | Is creatine a stable solution? No. Mix it up and drink |
| 4. Acts As A Lactic Acid Buffer | | | | immediately. |
| Lactic Acid builds up in the muscles being stimulated | | | | Are creatine supplements ok for vegetarian use? |
| during heavy training. New studies show that creatine | | | | Absolutely |
| can act as a buffer towards lactic acid therefore | | | | Copyright 2008, Masszymes Inc. All rights reserved. |
| delaying the build up of lactic acid. | | | | |