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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.
Creatines effects
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 (CP). We don't want to go into great detail on creatine vs. creatine phosphate now (that is in a later article) - 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 (CP). CP 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
Looks like we just made up that word -Volumization - doesn't it? Actually, it's just a fancy name for 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.
Is the 120 grams of creatine in my body enough?
The whole idea behind taking creatine as supplement is that if you workout you burn-up a lot of creatine. If you take a creatine supplement you will have more energy - because the ATP energy cycle can go on for a longer time. We go into supplementation in another article - but here is the quick run down. Unfortunately your muscle's creatine supply is not limitless. The average human has between 3.5 and 4 grams of creatine per kilogram of muscle. Once you use up the creatine in your muscle you have to rest your muscles and wait a while before you can exercise the muscle again. Studies have shown that the human muscle can store up to 5 grams of creatine per kilogram. So, by taking a creatine supplement you can raise your levels from 3.5 to 5 grams of creatine - and thus enjoy more of the benefits of creatine.
What happens to creatine that is not used by the body?
Excess creatine is eventually converted into the waste product creatinine and excreted from the body.
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Creatine Products:
Creatine Monohydrate has long been an extremely effective health, sports, and bodybuilding supplement. Creatine Monohydrate is produced naturally by the body and in foods. Creatine Monohydrate can also be taken as a supplement and is presently available in a variety of forms including powder, liquid, serum, effervescent powder, and capsule, pill, or tablet. Although there are hundreds of types and brands of these. You can try ones made by Beverly, EAS Sports Supplements, ProLab CreaPure, Optimum Nutrition, MuscleTech and VPX Sports Nutrition Supplements. Creatine is also available in many varieties such as, Anhydrous, Ethyl Ester, German . Glycerol . Kre-Alkalyn, Liquid, Malate, Micronized, Nitrogen Delivery, Phosphate, Resum, Tartrate, Timed Released. Checkout our creatine reviews and recommendations by following the link below.
Address Fitness has every creatine product and supplement you could want, including new creatine capsules, chews, creatine enhancer, ethyl ester, effervescent, fizz, creatine monohydrate, creatine with dextrose, glutamine formula with taurine, creatine with HMB, creatine with nitric oxide, kre-alkalyn, krealkalyn, liquid creatine serum formulas. We also have pills, tablets and powders for sale and at huge discounts from our wholesale supplement store. If you need help selecting which creatine or sports supplements are right for you, please feel free to shoot us an email or call Address Fitness on our toll free phone number. We can also help you select the the top-quality sports nutrition creatine and best seller in each category. AddressFitness.com is your one stop shop for the best healthy nutritional products with a selection of almost 50,000 products, a near perfect customer service record at 99.97%, rock-bottom prices and lightning fast shipping.
Creatine
Creatine Monohydrate or Creatine is still somewhat controversial. There are many people who will attest to its ability to help build strong, lean muscles, and increase energy, as well as speed muscle recovery after a hard workout. Bodybuilders and athletes alike use creatine and love the results it has helped them to achieve. The best thing about creatine is that it comes in many different forms and is completely legal.
What Forms of Creatine are there?
Below are just a few examples of creatine.
Creatine Monohydrate – Is the creatine that we know the most about. It is also a very high concentrated way to ingest creatine. When creatine is combined with water it creates creatine monohydrate, which fills the muscle with water. The majority of the studies done on creatine involve this specific form.
Creatine Ethyl Esters – Some researchers are of the mind that creatine monohydrate, when by itself, does not efficiently absorb into the body. Keep in mind that this has not yet been proven. Many of these researchers have recommended creating ethyl esters (CEE). The reason being, is the need to take excess doses of creatine monohydrate is then eliminated. The creatine water bloat that so many experience with creatine monohydrate do not experience the same bloat when ester has been added.
Creatine Powder
Creatine comes in a variety of forms, such as powder, effervescent powder, serum or liquid, and capsules. Creatine powder is the one that most people prefer as it is the easiest to take as you just mix it with a liquid and drink, and it is also easy on the budget. Another thing that makes people choose the powdered form is that most research done on creatine has been done using the powdered form.
Creatine will most likely always be a controversial supplement. Since creatine is found in some foods it is considered a dietary supplement and therefore does not have to adhere to, or meet any FDA requirements.
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