Muscle Monday- Creatine, what is it?
It’s one of the most extensively studied and widely used sports supplements in the world, but what exactly is that mysterious substance that’s supposed to be getting you jacked, an dhow does it work? Here’s the complete rundown on creatine including where it comes from, why it’s been around for so long and how to use it.
What is it?
The first thing you should know about creatine is that it’s totally natural. It’s naturally produced in the body and you can find it in most high protein meats like beef or fish. That’s right, there was creatine in that steak you had for dinner last night, and even as you read this, your body is producing more of it. But what exactly is creatine?
Simply put, creatine is a combination of three amino acids: glycine, argenine and methionine. As you probably know, amino acids are what make up most of our muscle tissue, so you can already see how creatine could be beneficial for reaching your strength and size goals. You can also rest easy knowing you’re not putting anything in your body that it doesn’t already make.
How does it work?
By now you’re probably thinking “enough with the chemistry lesson, how does this stuff work?” Chill bro, I’m getting there.
To understand how creatine works you must fist understand how the body creates energy. Adenosine triphosphate, or ATP, provides energy needed for lamost every human activity. Now, I’m no chem major, but I can tell you that “triphosphate” means it’s a group of three phosphates. When ATP is used, on phosphate is broken off and converted to energy in the form of heat, leaving a useless ADP molecule left behind. That’s where creatine comes in. See, when creatine is ingested or created naturally, it binds itself to a phosphate molecule. Now that ADP molevule can be delivered that last, all-important phosphate and voilà! ATP is made.
This means that taking creatine continuously to the point of saturation will increase energy at the cellular level, leading you to longer, more intense workouts. It’s important to understand that the benefit to creatine is just that, more energy. It isn’t going to miraculously pack muscle on, but it will give you the energy to do it on your own.
How much do I need?
A standard dose of creatine is usually about 5 grams, but you might also hear someone talk about a “loading phase” where you take 20-35 grams a day for your first week in order to reach saturation. Some people prefer to take it before their workout, some after. Others just like to take it throughout the day. Truth be told, it doesn’t make much of a difference when you take it as long as you’re staying saturation. Taking creatine with your post-workout protein is always a safe bet.
http://www.bodybuilding.com/fun/laybe13.htm
http://www.mensfitness.co.uk/nutrition/supplements/1155/amino-acids-explained