Creatine explanation

[Aodhan]

Hey all- First, an introduction. I've been working with fitness and fitness related topics since I was about 16, and did my degree work in exercise kinesiology. This is part of a monograph I wrote a while back as part of my major work on creatine, or more properly, creatine

monohydrate.

In the muscles, there exists a compound called ATP (Adenosine TriPhosphate). It is basically a molecule in the cells that has three phosphate bonds "trailing" along behind it. When instructed by an enzyme, the last phosphate bond "breaks" off, releasing energy

that can be used by muscles to rebuild, contract, whatever. Then you have a molecule of ADP (Adenosine DiPhosphate) floating around that will need to have a phosphate reattached before it can be used again. This

is where creatine comes in.

Creatine is stored in the muscles in a form called creatine phosphate. When ATP is converted to ADP, creatine phosphate can donate a phosphate to convert it back quicker, thus providing more energy faster. It

is generally beneficial in short term, high intensity type workouts (Sparring, weightlifting, sprinting, etc.) It also helps by "bloating" the muscle with creatine rich fluid.

Creatine occurs naturally in food, at approximately the rate of 4 grams per kilogram of protein. (A kilogram is 2.2 pounds, a gram is about a paper clip in weight.), and the body makes another gram up on

it's own. The IOC and other governing bodies classify creatine as a food, so it is not an illegal substance under any classification.

The basic usage of creatine is to "load" the muscles by consuming 10-20 grams a day for the first 4 days (Depending on bodyweight, do a google search and you can find a lot of charts), and then maintenance of

5-15 grams per day. The best way to take it is to mix the powder with water. Citrus juices will actually break the creatine down before you can drink it, so you'll be drinking waste product, not creatine.

Creatine has been shown in numerous studies to be effective, although trainers are split on their opinions. Many dismiss the effects and will not allow their athletes/clients to use it.

If you do decide to try it, make SURE that you drink extra water while you do. Creatine pulls water from elsewhere in the body to help "swell" the muscle. Also, creatine waste is broken down in the kidneys. Many of the early users of creatine that had problems massively overused it (If some is good, more is better, right?), and didn't drink enough fluids, leading to renal (kidney) overload and failure.

As with anything, consult a doctor before using, and use in moderation and accordance with the instructions. Anything can be abused.

I don't know how many of you use creatine, but it is immensely popular in junior and high school athletics, and I'd be willing to bet a year's salary that you have at least one or two people in your dojang that

are using it currently.

Aodhan

[glockmeister]

I am not currently using it now but have used it in the past has helped much with my weightlifting.

[FightEdge]

I've tried it and I did see strength increase, but I swear I gassed out more in sparring and rolling. I think it affected my endurance. I know it makes you gain water weight.

[glockmeister]

It may be that you were dehydrated. Creatine will do that, when you take it you should drink water like its going out of style.

[Ben Martin]

Thanks for the info. i have been taking it for about a week now i drink so much water when i train any ways but now im drinking about a litre an hour.

[glockmeister]

I never "load" creatine. Its uneccessery basically a waste.

[Aodhan]

It's entirely possible. I've seen studies done on both sides that support both loading and non-loading regimens. It all depends on your diet. I always err on the extra side, personally.

Technically, if you have a well balanced diet, all a multivitamin will do is give you expensive urine.

Aodhan

[Ben Martin]

my mistake make that about 2 weeks and i have noticed the difference when training especially today in the gym i broke my record on the rowing machine and lifted 110kg when squatting which i was never able to do before.

[KarateKid7]

so it just fills ur muscles up. doesnt increase in strength? does it have side effects - addictive etc..? do u hav to work out while ur taking it or is it possible just to take creatine?

[Mr Pockets]

It's supposed to make you about 20% stronger, and help you push you muscles longer than usual. You can take it whenever you want, but it's pointless unless you're working out or something. You can take too much, but if you don't there are no known (and my bet is they would be known by now) side effects, and it is not at all addictive.