Creatine monohydrate is one of the most popular and commonly used sports supplements on the market. Creatine is research proven to be effective at building muscle mass when used in conjunction with proper training and diet.

When muscles are put under a high intensity stimulus adenosine triphosphate (ATP) is broken down into a waste product adenosine diphosphate (ADP). The energy released when the breakdown of ATP occurs powers the muscle contraction.

When ATP has been depleted the muscle can longer contract and must synthesize ATP stores to continue its contraction. The fastest method is by using creatine phosphate (CP). CP is broken down to release a phosphate molecule that bonds to the ADP turning it back into ATP. This allows the muscle to continue its exertion.

Why supplement with creatine?
Supplemented creatine increases the amount of CP within muscle tissue, therefore giving more ability to synthesize ATP. Related to bodybuilding and sports, supplemented creatine allows muscle to continue with a high intensity stimulus for longer periods, meaning more reps and sets performed. This further allows the bodybuilder to overload and create mew muscle growth.

How to supplement with creatine:
There are many different opinions as to the best way to supplement with creatine.

1) Taking creatine with simple sugars such as dextrose/maltodextrin will increase its uptake.

This is true, as taking simple sugars will create a spike in insulin levels when digested. As the creatine is consumed at the same time it is transported more quickly into muscle cells. However it must be noted than muscle cells can only store a limited amount of creatine and once saturated the body will excrete any surplus. Therefore taking creatine with simple sugars is not completely necessary. Taking pure creatine monohydrate (without sugars) will saturate muscle cells, albeit at a marginally slower rate.

Taking creatine with simple sugars is effective pre and post workout to enhance your performance and recovery, as this is when muscle cells are at their most responsive to ingested nutrients. Taking simple carbs will allow the creatine to be absorbed when needed most.

At other periods such as rest days there should be no need to consume creatine with simple sugars, as a continued supplementation programme of creatine should keep stores at their peak. Furthermore it is not completely necessary to take simple sugars with creatine, as a sustained period of supplementation will create muscle saturation

2) Creatine and loading phases:

Loading usually involves taking large doses of creatine for one week to quickly saturates muscles to their maximum, a typical loading phase would look like this:

20g per day for 7 days (split into 2 10g doses or 4 5g doses separated throughout the day.

5g per day for the remainder of the cycle.

It is not completely necessary to ‘load’ creatine. As mentioned before once creatine levels are at their peak no more can be stored. Taking a does of 5g-10g daily will after a short period saturate the muscle. ‘Loading’ creatine will obviously saturate muscle cells at a quicker rate however be sure to choose your creatine wisely as loading creatine mixed with simple sugars can give you in excess of 600Kcal daily. Taking this amount of simple carbohydrate outside of your training window may create fat storage.

_{»crosslinked«}

{ 0 comments }

Creatine is one of the popular supplements on the market today. It is attractive to elite athletes and weekend warriors alike for it’s potential muscle and strength-building benefits. But the question remains, does it work?

Open any fitness magazine today and look at the articles and advertisements. You will find advertisements for personal trainer certifications, workout video ads, articles that deal with strength training, and you’ll find tons of advertisements for nutritional supplements. I’d be interested to hear if you find a more popular strength-training supplement than creatine.

Creatine – aka creatine monohydrate – claims that it aids in the production of energy and can possibly stimulate muscle growth. Any supplement that promises to provide more energy and bigger muscles is going to be very popular. Just ask athletes, people who strength train or other denizens of your gym.

The most interesting element of the creatine story is that unlike the vast majority of ergogenic aids (performance enhancing), there is quite a lot of evidence that supports creatine supplementation. An important note is that there are also almost as many studies that present contrasting evidence.

Recently, studies have been published in the National Strength and Conditioning Association’s Journal of Strength and Conditioning Research that present conflicting results. In a study done in 2006, “Creatine Supplementation and Multiple Sprint Running Performance,” the researchers concluded that when it comes to creatine supplementation “the expectations of many athletes are unlikely to be realized.”

Another study from 2006, “Effects of Creatine Monohydrate Supplementation on Body Composition and Strength Indices in Experienced Resistance Trained Women” found that creatine supplementation combined with 10 weeks of strength training may not improve strength or lean body mass any greater than training alone. But back in 2003 the review of existing creatine research titled, “Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance” found that subjects increased their 1 rep maximum lift in the bench press exercise anywhere from 3 to 45%. As a result of this and other findings, the response to creatine was “highly variable.” Gee, ya think?

So what’s a consumer to do? How do you make up your mind about whether or not you use creatine?

That’s where I come in. Your friendly online personal fitness trainer and overall fountain of useful fitness tips! A little professional perspective along with a dash of anecdotal evidence might be useful in situations like this.

Here’s my position on creatine. Actually before my position on creatine, here’ s my general position on supplementation of all kinds. Regardless of what research indicates and/or what is claimed in advertisements, if you are not following a reasonably healthful lifestyle that includes proper, supportive eating habits, regular exercise and plenty of rest you will not get any real benefits from any supplements.

Regardless of if it’s Omega-3 oils, creatine, a multi-vitamin, whey protein, green tea or any other supplement you can shove down your gullet, if you aren’t making an effort in the areas of nutrition, exercise, and recovery you won’t derive any benefits from a pill, powder or herb.

Now back to creatine. I used creatine at least 3 different times over the past 10-12 years. One time I followed the loading program to the “T,” and the other times I winged it without regard to schedule and took it if I remembered, and sometimes if I forgot.

Creatine worked for me on all of these occasions. I definitely added size and strength in a relatively short period of time – say a couple of months – and did not suffer from any apparent side effects. In some circles there was the thought that creatine supplementation contributed to dehydration and cramps. I never experienced this and don’t know anyone who did.

When you saturate your muscles with creatine the muscles hold more water and become “volumized.” That’s fancy talk for “bigger.” Without getting into the boring details, there’s a lot of good stuff that muscles can do when they are volumized, most of which boils down to allowing the muscles to grow.

If you refer back to the review of creatine studies that I mentioned above, you’ll see where there is a mention that the creatine response is “highly variable.” One of the ways that you’ll know if you’re one of these “highly variable” types is if you gain about 8-12 pounds without making any other real changes to your diet. When I used the creatine, during the first month or so I added 8-10 pounds of what I felt was “good” weight, in that I was still able to wear a size 32 pair of pants.

Chances are if you’re not a highly variable type you won’t see this kind of weight gain, and the concomitant increase in strength.

Since late 2008, I have been following a creatine regimen again. By fine-tuning my training and loading/maintenance schedule, I feel the benefits from creatine without the weight gain I experienced in the past. If anything, I’m leaner than ever at a body weight of 205-pounds.

The bottom line here is to do your homework so that you know what you are putting into your body, and educate yourself as to the proper way to administer any of these supplements. Consult with your physician, an athletic trainer or the appropriate strength and conditioning professional before using any kind of ergogenic aid.

{ 0 comments }