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Creatine

Creatine is one of the most popular sports supplements you can buy and is used by many different trainers. Creatine is a compound that is created naturally in our bodies to replenish energy. It is manufactured in the liver, kidneys and pancreas and secreted into blood for transport to muscle and tissues.

Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, some people have reported that they have not noticed any notable improvements.

There are many different types of Creatine available for sale. However fitness.uk.net recommend that you use Creatine Monohydrate which is the most common type. This is a white granular powder which does not have a lot of taste and dissolves quite easily.

How does Creatine work?

1. Creatine replenishes ATP which is the molecule which when broken down cause muscle contraction.
2. Creatine stimulates protein synthesis
3. Creatine may buffer lactic acid
4. Creatine increases body weight

The best source of food types that contain creatine are meat and fish dishes, especially red meat. It has been found that muscles can store far more creatine than is possible to obtain from food sources. This means that by supplementing with creatine you can maximize your stores. Therefore, creatine allows you to have more energy to help lift heavier weights, train harder and at higher intensity.

Creatine may also encourage muscle development by stimulating protein synthesis. As a result of the enhanced energy process you can work harder in the gym. Creatine also causes water retention – muscle cells contain more water and as a result this helps to trigger protein synthesis and minimize protein breakdown.

How do I take Creatine?
Creatine loading is where the subject takes a large dose of creatine for an initial period. This is then followed by a maintenance dose which is lower for a few weeks. Some studies have shown that this achieves a higher concentration of muscle Creatine than by simply taking a maintenance dose alone. There are a number of ways you cal use loading, however fitness.uk.net recommends the following:

This may be followed by a period of rest from using creatine, or back on the loading phase.

Creatine is even more effective when taken with simple carbohydrates. This is due to the effect carbohydrates have on insulin release, and the insulin in turn helps muscle cell uptake of creatine. It has been suggested that a formula of approximately 40g of simple carbs plus 5g of creatine is the optimum balance. Studies have shown creatine plus carbohydrates to produce better performance than creatine alone.

Creatine can be mixed with fruit juices or hot drinks to make it easier to intake. It is not advisable to mix Creatine with recently boiled fluid as the compound can be broken down at high temperatures.

There are a few side effects that have been reported from supplementing with creatine. These are muscular cramps, stomach pains and headaches although these seem to be rare.

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