Creatine is a nutrient that is made in our bodies from a combination of 3 different amino acids; arginine, glycine and
methionine. Creatine is an essential component in providing our muscle cells with the energy that they need to move,
especially those movements that require a quick release of energy or exertion. Most of the creatine in our bodies is
found in the skeletal muscles. Studies have shown that you can increase the amount of creatine In your muscles by
ingesting creatine rich foods (mainly red meats) or through supplementation.
How Does It Work?
Creatine exists In two different forms in the body, as free chemically unbound creatine and creatine phosphate. The
creatine phosphate form is the active form in muscles. When muscles contract, the muscular fuel that is used for the
contraction is a compound called ATP (adenosine triphosphate). ATP provides the energy by releasing one of its
phosphate molecules. Once the phosphate molecule is released ATP now becomes ADP (adenosine diphosphate).
Unfortunately our bodies do not have a large reserve of ATP, and in order to keep muscle cells energised, more ATP
must be produced. Creatine phosphale carries out this role by donating its phosphate molecule to ADP enabling it to
become ATP again, where it can be roused for fuelling the muscles. This regeneration of ADP to ATP enables your
muscles to work at peak levels for a longer period of time. Creatine has the ability to enhance the body's production
of 2 key muscle proteins myosin and actin. These muscle proteins are essential to all muscle contractions.
What Is The Best Way To Take Creatine?
Creatine is (mostly) an odourless, tasteless powder (it sometimes can have a slight odour). It is best when mixed with
a warm liquid (not caffeine, which may reduce the performance enhancing of the creatine) juice or a glucose based
drink, but not juice high in fructose like orange juice. Ribena syrup mixed with water 1/4 to 3/4 or grape juice is good.
The transport of creatine into the muscles involves insulin and the sugars in these drinks activate insulin release. Do
not take it with soda pop or protein drinks (it can be taken with protein but this reduces the total uptake and effect). The
best time to take it is before and after your work-outs. Creatine stays in the blood stream for 1-1/2 hours. This is the
period of time that your muscles draw creatine from the blood vessels and store it in their cells. If you are dividing
your daily dosage into two portions, take it before and after your work-out. If you are dividing it into more servings
(especially during the loading phase) take it before and after your work-out and then divide the rest of the portions
throughout the day.
What Happens If I Stop Taking It?
Creatine can stay in the muscle cells for several weeks without supplementation so you don't have to worry if you
miss a day or two. After several weeks creatine stores within the muscles go down and results will be lessened
unless supplementation is reintroduced.
What are the beneflts from Creatine supplementation?
An increased peak torque - your muscles will stay stronger longer
Creatine improves recovery time which will help with your training
Allows your muscles to store more energy
Creatine increases strength and power
Boosts protein synthesis and lean muscle mass
Reduced lactic acid concentrations
Who will benefit from creatine supplementation?
Those who benefit most are athletes who are involved in sports that require quick explosive bursts of energy.
Power lifters, sprinters, boxers, wrestlers, rugby players, rugby league players, body builders, dragon boaters and
people involved in martial arts are some of those who are benefited most. For worthwhile gains in lean muscle a
good protein source rich in Glutamine should also be used. An excellant product is NFS' Super Whey Protein.
Unfortunately there is no good scientific evidence that creatine would be beneficial for athletes who are involved
in long distance sports such as marathon runners (other supplements like Hypergen, HMB however can). Further
studies need to be done to determine if there is any benefit in creatine supplementation for the elderly or the non athlete.
