Creatine
Creatine is a naturally occurring substance found in red meat and produced in the human body. Discovered by a French scientist in 1835, it’s use as a
weight lifting) and possibly aerobic (like
running) performance. When used properly, it can offer outstanding benefits, and is as close to a muscle building “wonder supplement” as there exists today.
Read what the National Institutes of Health say about creatine
here
What is it?
* Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas.
* The typical creatine production of the average adult male is two grams a day.
* Creatine helps the body resynthesize adenosine triphosphate, which is the "power" that drives your muscles.
What does it do?
* Creatine supplementation increases intramuscular creatine stores.
* The body uses creatine to replenish ATP, and the naturally occurring amount of creatine present in the body is well below the maximum amount that can be stored.
* By supplementing, you can increase the amount of creatine in your body, and therefore continue producing ATP long after naturally occurring stores would otherwise be depleted.
* This enhances the body’s ability maintain power output during brief periods of high-intensity exercise.
* Creatine also helps the muscles store glycogen, which is used to fuel anaerobic activity.
Creatine as a Supplement
* Almost all creatine supplements use
creatine monohydrate, the form of creatine bound to a water molecule.
* The presence of carbohydrates enhances absorption of creatine, which means many products are combined with sugar.
* Studies have shown supplementation with large doses of creatine over extended periods of time is safe for most healthy adults.
* People with kidney problems could see complications with large doses.
* Various manufacturers use different qualities of creatine, making it important to find a reputable company with a quality product.
* Like all other supplements, creatine should only be used by the suggested manufacturer, and only after consulting a physician.
* Creatine is not subjected to FDA testing, so be careful self-dispensing.
Forms of Creatine
*
Micronized Powder
** Makes for easier absorption.
** Dissolves easier in liquid.
*
Powdered With Sugar
** The carbohydrates speed the absorption process.
** Tastes good.
*
Pure Powder
** More cost efficient.
*
Capsules
** Easier to transport
** Can require taking six or more pills each serving.
*
Liquid
** Studies have shown this is the least stable form, and should typically be avoided.
** Tastes bad.
'''Other Types'''
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With Glutamine
*
With Ribose
*
With Protein
Related Articles
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Glutamine
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Protein
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NO (Nitric Oxide)
