What is Creatine?
Creatine is a nutrient naturally found in all our bodies. It is a
combination of 3 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 fibers that is fractured enzymatic ally for the
production of ATP.
What is Adenosine TriPhosphate (ATP)?
ATP is the organic compound found in muscle which, upon being broken down enzymatic ally,
yields energy for muscle contraction. Creatine enhances your body’s
ability to make protein within the muscle fibers, 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 fibers,
which will in turn increase the number of fibers 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.
Does this mean I will be able to lift more or run
faster?
Indirectly, YES! Directly, POSSIBLY! Creatine does not make
YOU stronger or faster, YOU make YOU faster or stronger. Creatine
allows you to train at a higher intensity level and to recover faster.
If your recovery is better then you are in a fresher more rested state
before you commence your next session and as a result you will derive
more benefit from this session than would otherwise have been
possible. Let’s use the Bench Press as an example: Prior to Creatine
our subject, let’s call him “Maximus” (mac-zim-us) was doing 4 sets on
the Bench Press. His goal was to do 4 sets of 8 repetitions with
225lbs, he usually got 8, 8, 6, and 4. By sets 3 and 4 he was fatigued
and as a result he could not reach his goal. When Maximus takes
Creatine he is likely to see an improvement in recovery significant
enough to enable him to achieve his goal of 4 sets of 8 repetitions.
Now if Maximus continues to use Creatine, eat sensibly, train with
intensity and passion over a 12-16 week period it would be possible
for him to increase his Bench Press to @ 250lbs for 4 sets of 8
repetitions. Finally – remember you have to do the work! Use Creatine
to progress not to standstill.
Where is Creatine Found Naturally?
You may be asking, “Why do I need it if it is found naturally in my body”. Well, the reason is that
most people only ingest about one gram of creatine from food sources
per day. That, coupled with average endogenous production of another
gram, totals a relatively paltry 2 grams of creatine per day. If you
are a heavy consumer of red meat, don’t expect dramatic results from
creatine supplementation ( 1 pound of beef equals approximately 2
grams of creatine, and 4.6 grams in every pound of herring. Over 2
grams per pound in most fish). Those likely to experience the best
results are vegetarians. Vegetarians synthesize the supplement just as
their carnivorous brethren do; they seldom top off their muscle stores
of creatine since they avoid the rich food sources such as beef. As a
consequence, they react well to creatine. Creatine supplements are
suitable for even hard-core vegans, since the product is synthetic and
not derived from animal sources.
Can Creatine become toxic with long term use?
In truth, nobody knows. Although the body makes only 1-2 grams per day, the odds are
good that your body can handle an intake of 5 or more grams per day.
Anybody over 200 pounds can take 10 grams quite safely provided that
they drink sufficient fluids ( to avoid cramping ). Some people have
been taking as much as 20-30 grams a day since it was first available
in 1990.
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 4-5pints of water a day. It will
benefit us and also benefit the CM we are taking. The extra water will
help maximize 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 grams
),then take half pre-workout and remaining half post-workout.
How much should I take?
Recommended dosages are as follows:
-Less than or equal to 140lbs = 5-6grams per day is maintenance
-141lbs to 168lbs = 6-7.5 grams per day is maintenance
-169lbs to 199lbs = 8 grams per day is maintenance
-200lbs to 242lbs = 8-10 grams per day is maintenance 242lb+ = 10-12
* Please note a level teaspoon is roughly 3 grams. Always divide
the dose.
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.
Creatine Shuttle’s
Theory is that in order to maximize the effects of Creatine consumption it is necessary to take it with a
simple carbohydrate The idea is that this will promote an insulin
spike which will “shuttle” CM into your muscles. The basic
ingredient in all shuttles is Creatine and Dextrose. In a 1000 gram
container most will have 200 grams of creatine and 800 grams of
dextrose. Some will throw in extras like glutamine etc. but in all
honesty not enough to make a difference.
Why use a shuttle?
In today’s fast paced world it is really only for convenience. They are more expensive but every convenience
food/drink always is!
How much are they?
1kg containers are on sale in stores for
between £28 – £40. £40-00 is really taking the
piss. You will get at best 1 month from a 1kg container.
Advisory note: Buy it if you want but only use it on your training
days. On non-training days only take regular CM ( Creatine Monohydrate
). If the idea is to shuttle CM into your system then possibly the
only time this should be taken is either before or during a workout.
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 volumization 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.
Robert DiMaggio is first and foremost the founder and editor of IronMagazine.com LLC, an online bodybuilding and fitness magazine that has been dedicated to helping people achieve their bodybuilding and fitness goals. IronMagazine.com has been online since 2001 publishing new articles, content and a newsletter every month, along with a growing online community IronMagazine Forums.
