Creatine Monohydrate Information |
Creatine
Chemical Structure: C4H9N3O2
Creatine is a natural substance found in the body; almost all of the creatine found in the body is in muscle tissue (about 95%).Creatine has been widely used by athletes for nearly 20 years.
Creatine works by replenishing the muscles immediate energy source (ATP), ATP can only fuel the muscle for a short period of time and after it is used, it is transformed into a waste product (ADP). Supplementing with creatine increases your body's ability to create anaerobic energy (energy without oxygen) using the phosphocreatine system.
This is vitally important as your body can only make energy without oxygen for a very short period, hence fatigue when we lift weights. When high levels of creatine are present your muscles can produce more anaerobic energy through the phosphocreatine system and work for longer: meaning more weight for more reps. Creatine is 100% natural and is completely safe with no reported side effects even with prolonged use.
In essence creatine stops muscles fatiguing whilst under stress (lifting weights) and therefore increases performance. The effects of creatine are particularly prevalent in weight lifting and bodybuilding as it helps the athlete to overload, which in turn can build new muscle mass.
Creatine is found naturally in fresh meat and fish, however the amount found is not nearly substantial enough to produce a suitable effect in bodybuilding, therefore supplementation is the only way to gain a real advantage from creatine.
There are many conflicting thoughts about exactly what creatine does or how it is used. Hopefully we can clear up any myths!
Creatine can make you fat.
Creatine has no caloric value so it is impossible for it to have any effect on increasing fat levels in the body
Creatine only works when mixed with sugar or a sugary carbohydrate like dextrose.
This is untrue. Taking creatine with a monosaccharide such as dextrose will increase absorption. This happens because a monosaccharide will cause a temporary spike in insulin levels, which feeds muscles with nutrients and therefore pulls creatine into muscles.
However creatine can be absorbed without sugars, and is often preferred at most times during the day apart from post workout as any sugars mixed with creatine will add calories.
Creatine will make me bloated.
Supplementing with creatine does increase water retention in cells. However far from being an unwanted side-effect this is one of the main benefits of creatine. Super-hydrated muscle cells are more efficient at drawing in nutrients and glycogen. This will increase their ability to recovery and grow.
You can't take caffeine with creatine.
Caffeine has absolutely no effect on the absorption or efficiency of creatine.
The creatine loading phase argument.
Creatine does not need to be cycled. Taking a dose of 5 - 10g per day will eventually saturate muscles with creatine.
However 'loading' creatine i.e. taking 20g per day for 1 week, then 5 - 10g per day for the rest of the cycle will saturate muscles quicker than starting with the nominal dose. The faster your muscles are saturated with creatine the faster you will see results.
Can I Take Creatine & Whey Protein Together?
Yes! Whey protien is simply a powdered form of the protein found in milk and creatine is also a natural substance. Neither creatine or whey protein effects the abilty of the other to perform its job, nor does taking them at the same time effect the digestion of either substance.
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