INTRODUCTION TO CREATINE

Creatine Monohydrate is probably the most used and most popular supplement among those interested in body building. It's also used widely by many who participate in other anaerobic activities.

Creatine is a precursor to other metabolic products in the pathway of energy production in our muscle cells.  

Adequate levels of creatine can make exercise more efficient and also allow the user to do more and for longer periods of time. The result? Increases in performance and in muscle size and strength. Put simply, It's excellent for those interested in increasing strength as well as muscle mass.  

Creatine is beneficial for anyone wishing to achieve optimal benefits  from  all anaerobic activities or sports that require both anaerobic and aerobic excercise. During hard training periods creatine levels in the body are low. Supplementation is essential in assuring the right levels are present within the body to increase efficiency and all of the other benfits associated with supplementation.  As part of  a training program, creatine supplementation may be expected to help with increased endurance, overall  work potential, increased muscle speed, and increased muscle definition.

CREATINE - THE MUSCLES ENERGY SUPPLY

Creatine is a product which is naturally produced by the body in the liver and kidneys from the amino acids glycine, arginine and methionine. In normal metabolic processes, creatine combines with phosphoric acid to form creatine phosphate (also called phosphocreatine) which is then stored in muscle tissue. It then acts as a quick-responding reservoir which allows rapid energy release when needed.  Initially, muscles release energy when stored ATP (adenosine triphosphate) is broken down to ADP (adenosine diphosphate).  This initial release of energy is for short-term usage, providing on the order of 10 to 15 seconds of muscle energy availability.

Thereafter, the muscles replenish their supply of the quick energy-releasing ATP by utilizing the stored  phosphocreatine. The larger the amount of stored phosphocrcatine the greater the capacity and  efficiency of work performance available from the muscle. In the absence of adequate phosphocreatine,  ATP reserves become depleted.  Unfortunately, as phosphocreatine is destroyed by the gut, assurance of  appropriate levels of creatine is of concern, especially to athletes and body builders seeking high levels of  continuous performance. After utilization, creatine is broken down by the kidneys and excreted in the urine as the similarly spelled creatinine. Continued muscle function in the absence of adequate ATP  supply leads to fatigue, which may be manifested as muscle soreness, reduced muscular strength, reduced  endurance   and   increased   difficulty   in maintaining continuous muscle exertion without frequent rest periods.

WHERE DOES CREATINE COME FROM?

Skeletal muscle does not produce creatine, but utilizes the creatine that is produced in the liver and kidneys.  Rich dietary sources of creatine include red muscle meats (steak) as well as fish(salmon). 

BENEFITS OF SUPPLEMENTATION

Increased Muscle Mass

Increased Muscle Strength

Increased Physical Endurance

Increased Energy

Benefits of creatine suplementation have been shown to include, reduced  muscle fatigue,  accelerated  muscle growth, and an increase in water retention which acts as a buffer to the dreaded hormone cortisol. This is a muscle destroying hormone and can be considered a bodybuilders worst nightmare.

WHAT ARE THE AMOUNTS REQUIRED?

People often refer to a loading and a maintenance phase of creatine supplementation.  It is usually recommended that an initial loading phase of one heaping teaspoonful  (5 gms) in apple juice, grape juice or water 4-5 times per day, for 5 days. Once  the body has been loaded any excess creatine is  excreted as creatinine. The loading phase increases the available creatine in skeletal muscle mass. Once the loading  phase is completed, changeover to the maintenance phase should be adopted.

Creatine can actually be mixed in almost anything but for best results a sugary drink is best. You can buy special complexes that are already mixed with a sugary powder so that all you need to do is pour in water and mix. These are often very costly for the little extra they give. ( Sugar and a few other extras, mainly Chromium Picilonate and so on ).

I consider a good maintenance phase to be 5 gms / day and the best time id say would be right after a workout when it is going to be most rapidly absorbed and required. On non training days I would recommend 2-3 gms twice a day to allow for better abosorption. Once in the morning before breakfast and once later on in the day.

The reason for the sugary drink is to achieve a spike in insulin levels which helps shuttle the creatine into the muscle cells. I tend to take a sugary drink ( grape juice ) with the creatine and then follow it up with another glass 15 minutes later just to make sure I keep my insulin levels high at the time that the creatine is being delivered. You may also try taking dextrose tablets for upto 15 mins after ingesting the creatine. 

All recomendations are on my own experiences, others may know different methods that have worked better for them. Please right in with any tips that you may have so as I can get them posted up right away.

This information has been gathered from many articles and friends that have shared this with me, it is not a detailed report on creatine monohydrate but is an accurate picture of the story. Some may claim that creatine is dangerous and bad for you. This may be true but so far after more than a decade of scientific research this so far has not been proved. What has been prooven is that those with kidney problems should not supplement with creatine.

It is essential that users should drink plenty of water while taking creatine for two reasons. Firstly one of the benefits of creatine is that it draws water into muscle cells and helps combat cortisol and increase msucle size that way, secondly water helps flush your system out from all toxins in the body and help reduce stress placed on kidneys and liver. Stress is normally placed on them from the high protein diets that bodybuilders are renowned for...