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Creatine has been suggested to be effective in increasing lean muscle mass, muscle strength and athletic performance. Creatine is naturally occurring in meat and other food sources, but monohydrate is the best form because it contains more creatine than any other form.
- Promote muscle growth through cell hydration
- Enhance energy reserves
- Promote recovery
- Optimize protein synthesis while minimizing protein breakdown
Creatine / Creatin is a compound that can be made in our bodies or taken as a dietary supplement. The chemical name for Creatine is methyl guanidine-acetic acid. Otherwise known as creatine.
Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our liver has the ability to combine these three amino acids and make creatine. The other way we get creatine is from our diet.
How much Creatine do we have in our body?
This varies based on the amount of muscle mass you have and your weight. On average a 180lb man would have about 140-160 grams of creatine stored in their body.
Where is Creatine stored in our body?
It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The remaining about 2- 5% is stored in various other parts of the body including the brain, heart and testes.
Effects of Creatine
1. Provide additional energy for your muscles
Our bodies have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy containing compound. What is important to know about ATP is that the body can very quickly get energy from a ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a useable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP.
When your muscles use ATP for energy a chemical process happens where the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles.
Here is where the creatine comes in - or more specifically the creatine phosphate. All you need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate. Creatine Phosphate is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. More ATP in your body means more fuel for your muscles.
2. Volumization of your muscles
Volumization - is the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles. Point #1 is a much clearer benefit of creatine.
3. Buffer Lactic Acid build-up
New research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a Hydrogen ion and that helps delay the build up of lactic acid. More research needs to be done to see if this point is true.
4. Enhances Protein Synthesis
There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.
Creatine supplementation is one that is often misunderstood. Many people think that creatine will cause bloating and only water weight. Though there are some creatines that do cause more water retention than others not all of them are alike.
Creatine Ethyl Ester
Creatine Ethyl Ester is creatine monohydrate bonded to an ethyl ester causing faster absorption without a need of extra calories.
Creatine Magnesium Chelate
Creatine Magnesium Chelate is an effective creatine. Magnesium is one of the most abundant minerals in the body thus allowing the body to grad Creatine Magnesium Chelate for energy while working out.
Creatine Monohydrate
Creatine Monohydrate, is one of the original creatines on the market, it can help increase strength, power, performance, and muscle gains.
Creatine Micronized
Micronized Creatine is the purest form of Creatine Monohydrate, it is tasteless, odorless, and mixes easily with water!
Creatine Kre-Alkalyn
Kre-Alkalyn is a ph buffered Creatine Monohydrate, allowing faster absorption and results from creatine supplementation.
Creatine HCL
Creatine Hydrochloride is so pure that it allows people to micordose so there is less to take and more effects. Means less creatineand better results!
Creatine with Sugar
Sugar replenishes muscle energy and increases creatine absorption. Combining sugar with creatine creates a great post workout recovery shake.
Creatine Capsules
To avoid the powdery taste in your protein shake that creatine powder gives off, turn to creatine capsules instead.
Creatine Liquid
If you are looking to avoid a powdered creatine, liquid creatine may be ideal support to build muscle faster and speed recovery.
Creatine Chews
To improve your energy levels and push harder during your workouts, chewable creatine may be the perfect workout aid.
Creatine Effervescent
Effervescent Creatine absorbs fast and is easy on your stomach
Don’t allow yourself to be fatigued while working out. Get the most out of every workout by using creatine. Boost the production of muscle energy, ATP, and get the results that you are looking for:
- Improved muscular strength and output levels
- Reduced sensation of muscular fatigue
- Improved recovery rates so you can push harder in every workout
- Increased muscular endurance capacity
- Hydrated muscles for a larger and fuller appearance
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