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What is Creatine?
Creatine is not an herb, mineral, vitamin, hormone, or steroid.
Creatine is a natural nutrient found in our bodies and the
bodies of most animals. The chemical name for Creatine is
methyl guanidine-acetic acid. Creatine is made up of three
amino acids - Arginine, Glycine and Methionine. Our liver
has the ability to combine these three amino acids and make
creatine. The other way we get creatine is from our diet or
through supplements. Approximately 95% of the body's creatine
supply is found in the skeletal muscles. The remaining 5%
is scattered throughout the rest of the body, with the highest
concentrations in the heart, brain and testes.
So what does creatine do?
First, before we answer this question you must understand
that the theory of what creatine does is just a theory.
It is amazing how little we actually know about what goes
on in our body. Anyway, we will outline what the majority
of research currently agrees on in terms of what role
creatine plays in our body.
1. Provide
additional energy for your muscles
In your body you have a compound called ATP (adenosine
tri-phosphate). Think of ATP as an energy-containing compound.
What is important to know about ATP is that the body can
very quickly get energy from an ATP reaction. You have
other sources of energy such as carbohydrates and fat
- but they take longer to convert into a useable energy
source. When you are doing an intense quick burst activity
- such as lifting a weight or sprinting, your muscles
must contract and need a quick source of energy. This
immediate energy comes from ATP. |
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When your muscles use ATP for energy a chemical process
happens where the ATP is broken down into two simpler chemicals
ADP (adenosine di-phosphate) and inorganic phosphate. This
process of ATP turning into ADP releases the energy, which
gives your muscles the ability to contract. Unfortunately,
we do not have an endless supply of ATP. In fact, your muscles
only contain enough ATP to last about 10-15 seconds at maximum
exertion. In case you were wondering - no, the ADP cannot
be used to create more energy for your muscles.
Here is where the creatine comes in - or more specifically
the creatine phosphate. Creatine phosphate is able to react
with the ADP in your body and turn "useless" ADP
back into the "super useful" energy source - ATP.
More ATP in your body means more fuel for your muscles.
2. Volumization of your muscles
Looks like we just made up that word ”volumization”
doesn't it? Actually, it's just a fancy name for the process
of pulling fluid into the muscle cells and thus increasing
the volume of the muscles. Creatine has been shown to pull
water into your muscle cells, which increases the size of
your muscles. Don't get too excited - it is not clear how
great an effect this has. Point #1 is a much clearer benefit
of creatine.
3. Buffer Lactic Acid build-up
New research has shown that creatine can help buffer lactic
acid that builds-up in the muscles during exercise. This leads
to that nasty burning feel you get in your muscles. Scientifically
it is a complicated process - basically the creatine bonds
with a Hydrogen ion and that helps delay the build up of lactic
acid. More research needs to be done to see if this point
is true.
4. Enhances Protein Syntheses
There is some data to indicate that creatine helps put the
body in a more anabolic state where protein synthesis can
occur. The more protein synthesis - the greater the muscle
gain.
Well - there you have what creatine does in a very simplified
nutshell. Of all 4 points - point #1 is the most use of creatine
in the body. The other points are more debated but still look
to be valid.
When and How Much Creatine Should I Take?
In the different studies that I reviewed regarding Creatine
Monohydrate dosages, 2 studies showed significant increases
in phosphocreatine stores within the muscle by way of biopsy
samples, and indicated that the optimal dose is between 20
and 30 grams per day, divided into 4 daily doses. I would
recommend that if you are over 200 pounds, lean towards the
higher dose and if you are less than 200 pounds, lean towards
the lower dose. Most studies were short-term and therefore
did not indicate a loading dose versus a maintenance dose.
While the popular theory has been to cut the loading dose
in half, I recommend that you maintain at least a 20-gram
dose at all times. All the studies I reviewed that showed
a substantial store of phosphocreatine within the muscles
were conducted using at least a 20-gram dose throughout the
study.
When creatine was first introduced it was relatively expensive,
which may have been the inspiration for lowering the initial
dose. Now it is available for under $40 per kilo. Even at
the higher dose, this is more than a 30-day supply. I think
the hardest part of maintaining this dosage is the 4 times
per day suggestion. If this is convenient, then do it. But
if this presents a problem, then take the recommended dose
in at least 2 daily doses.
What happens to creatine that is not used by the body?
Excess creatine is eventually converted into the waste product
creatinine and excreted from the body.
Related Articles
Creatine Monohydrate
When to Take Creatine
Supplements
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