Creatine - what is it? One of the most popular sports supplements today is Creatine. It is used by many athletes, body builders and sports people. It is an energy replenisher made naturally in our bodies, manufactured in the kidneys, liver and pancreas and secreted into blood, and pumped to muscle tissues. The chemical name is methylguanido-acetic acid, produced from amino acids, methionine, glycine and arginine.
Does creatine work? Well no supplement 'works' per se; supplements merely 'supplement'; but, yes, creatine, when consumed in correct doses, will help the individual receive the desired effects. Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, a few individuals do report that they have not noticed any notable improvements from using creatine.
What does creatine do? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate molecule.
Creatine tops up your ATP. Once broken down the molecule releases energy for contraction of the muscle. When used, ATP must be replenished by re-producing phosphates. CP is the transporter for phosphate. CP removes its phosphate to ATP freeing creatine to form the bi-product creatinine for removal from the body.
Some studies have been conducted to show that higher quantities of creatine present in the muscle, the more effectively ATP can be replenished. This means the user will have more energy from the ATP. To summarise, Creatine enables you to have higher amounts of energy to lift heavier weights, and at a higher intensity.
What is creatine loading? Creatine loading is where the subject takes a high dose of creatine for the initial few days which is then followed by a maintenance lower dose for a few weeks. Some studies have shown that this achieves a higher concentration of muscle CP then by simply taking a maintenance dose alone. There are a number of loading regimens, but the following one seems to be optimal and most cost effective: 10g per day - Week One 5g per day - Week Two & Three 3g per day - Thereafter as maintenance
How long until I notice the effects? This is really specific to the individual. Usually with the cell volumisation effects, an increase in your weight should be noticeable in the first week. Your muscles will begin to feel fuller, you should feel more energy at the gym and will be able to lift heavier weights within a week or two. Size and strength gains from creatine are usually more noticeable within the first month of using creatine.
How much fluid should I drink while using creatine? It is not possible to put a figure on this, so in practice (and irrespective of whether you are using creatine or not, as a good fluid intake is crucial for performance) drink regularly and plenty throughout the day. Thirst is not a good indicator.
Is it ok to drink alcohol while using creatine? Alcohol should be avoided but in small amounts whilst using creatine it is ok, as long as it is not too frequent. Alcohol is a diuretic, which will dehydrate you. If you do drink make sure you drink plenty of water to keep up your hydration.
What are the side effects of creatine? Creatine monohydrate has been shown in numerous studies to be, safe, even in large quantities, nevertheless there are some side effects of creatine which you need to be aware of before commencing its use. Headaches and Nausea have been reported but this can easily be rectified by drinking plenty of water. At least 2 litres every day.
Is it for me? I hope after reading this article you can now answer this question for yourself. Creatine is probably the most researched of all fitness supplements and is often praised by many sports people of different backgrounds and definitely has a role in body building. Although, despite all the hype around creatine, it is not a magic supplement. You can still build an impressive physique without ever having any. A good diet and training regime are still essential to meet your goals. It is definitely worth giving creatine monohydrate a try. You will then be able to see for yourself, the positive results from supplementing with creatine.
Does creatine work? Well no supplement 'works' per se; supplements merely 'supplement'; but, yes, creatine, when consumed in correct doses, will help the individual receive the desired effects. Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, a few individuals do report that they have not noticed any notable improvements from using creatine.
What does creatine do? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate molecule.
Creatine tops up your ATP. Once broken down the molecule releases energy for contraction of the muscle. When used, ATP must be replenished by re-producing phosphates. CP is the transporter for phosphate. CP removes its phosphate to ATP freeing creatine to form the bi-product creatinine for removal from the body.
Some studies have been conducted to show that higher quantities of creatine present in the muscle, the more effectively ATP can be replenished. This means the user will have more energy from the ATP. To summarise, Creatine enables you to have higher amounts of energy to lift heavier weights, and at a higher intensity.
What is creatine loading? Creatine loading is where the subject takes a high dose of creatine for the initial few days which is then followed by a maintenance lower dose for a few weeks. Some studies have shown that this achieves a higher concentration of muscle CP then by simply taking a maintenance dose alone. There are a number of loading regimens, but the following one seems to be optimal and most cost effective: 10g per day - Week One 5g per day - Week Two & Three 3g per day - Thereafter as maintenance
How long until I notice the effects? This is really specific to the individual. Usually with the cell volumisation effects, an increase in your weight should be noticeable in the first week. Your muscles will begin to feel fuller, you should feel more energy at the gym and will be able to lift heavier weights within a week or two. Size and strength gains from creatine are usually more noticeable within the first month of using creatine.
How much fluid should I drink while using creatine? It is not possible to put a figure on this, so in practice (and irrespective of whether you are using creatine or not, as a good fluid intake is crucial for performance) drink regularly and plenty throughout the day. Thirst is not a good indicator.
Is it ok to drink alcohol while using creatine? Alcohol should be avoided but in small amounts whilst using creatine it is ok, as long as it is not too frequent. Alcohol is a diuretic, which will dehydrate you. If you do drink make sure you drink plenty of water to keep up your hydration.
What are the side effects of creatine? Creatine monohydrate has been shown in numerous studies to be, safe, even in large quantities, nevertheless there are some side effects of creatine which you need to be aware of before commencing its use. Headaches and Nausea have been reported but this can easily be rectified by drinking plenty of water. At least 2 litres every day.
Is it for me? I hope after reading this article you can now answer this question for yourself. Creatine is probably the most researched of all fitness supplements and is often praised by many sports people of different backgrounds and definitely has a role in body building. Although, despite all the hype around creatine, it is not a magic supplement. You can still build an impressive physique without ever having any. A good diet and training regime are still essential to meet your goals. It is definitely worth giving creatine monohydrate a try. You will then be able to see for yourself, the positive results from supplementing with creatine.
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