Creatine

Source- whatiscreatine.org

Creatine is the most popular and effective bodybuilding supplement on the market. Everyone consistently using creatine is making HUGE, AMAZING gains!

There is one good reason why three out of four of the ’96 summer Olympic medallists used creatine: it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was The Journal of Biological Chemistry in, get this, 1926! Although we’ve known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.

So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate).

Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source

Creatine is bodybuilding’s ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It’s no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don’t already). Creatine’s ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles’ growth too-making muscle fibers bigger and stronger.

Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!

First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.

Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.

The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!

The science behind creatine supplementation
At every point of every day, the body needs energy. Now, this need is not for the kind of energy you get by drinking coffee or popping a diet pill filled with caffeine. That kind of energy is stimulant in nature, and in no way supports the body’s nutritional energy requirements. The kind of energy we are talking about is ATP energy. It is this kind of energy produced through the consumption of calories that allows the body to move at all. Without ATP energy, you would not be able to blink an eye, let alone lift a dumbbell!

The body derives this energy using different metabolic mechanisms. In all, there are three energy systems responsible for the production of all the ATP energy the body may need. These are the Phosphagen system, glycolosis, and the oxidative system. Each of these systems is being utilized to some degree at every point of every day. However, depending on your activity (energy requirements), the body may shift its primary dependence on one particular system.

For activities lasting less than 5 minutes, the phosphagen system is primary. This system provides for quicker replenishment of ATP than any other system. When beginning an intense activity, such as lifting weights, the body is put under extreme energy demands almost immediately. This demand is too great and too rapid to allow glycolosis to provide the ATP. If the body were to rely upon glycolosis at this time, it would ‘hit a brick wall’ after just a couple of sets. Luckily, the phosphagen system is made for just this kind of situation.

The phosphagen system is so quick and able to meet your intense energy needs because of one compound: Creatine. Creatine is an amazing compound that the body uses to actually recycle ATP energy! In many ways, this action is what makes the phosphagen system so great. Instead of relying upon the production of more ATP energy, the phosphagen system actually takes ADP (used ATP) and converts it back to ATP! This has many advantages including increased muscular contraction time, allowing you to work out harder before muscle failure.