Creatine: Muscle Building Suppliment

You've most likely heard of Creatine, and most people you meet seems to have heard something different about the supplements and, often based on incomplete or inaccurate information.

What is Creatine

Creatine is a dietary component found in meat and eggs. A typical daily intake is around 1 gram and 95% of the bodies creatine pool is found in the muscles. Daily turnover of creatine is 2 grams therefore the rest must be manufactured by the body. Vegetarians often have lower muscle levels of creatine. Most creatine in muscle is bound to phosphate.

What does Creatine do

Creatine phosphate provides a limited but fast acting system to regenerate ATP and is the most important fuel source in the performance of exercise that requires an all out effort for 5 to 10 seconds

Does Taking additional Creatine help performance

Performance studies have shown evidence that creatine suppliments improve recovery between repeated bouts of high intensity exercise. An increased level of total creatine in the muscle appears to increase the rate of resynthesis of phosphocreatine during rest periods between sprints. Creatine does not seem to enhance performance of aerobic or endurance sports.

Creatine Loading

Creatine loading is associated with an imediate weight gain of 1-2 kg, this is due to fluid retention in the muscle and urine output has been shown to be reduced during creatine loading. There is no scientific proof of muscle gain directly from the creatine but it is believed increased muscle gains can be made due to improved recovery times.

How to Creatine Load

The quickest way to Creatine Load is to take large and frequent doses of creatine suppliment for a number of days. 5 gram doses four to five times per day for 5 days. Eating a moderate amount of carbohydrates (100 grams) with each dose increases Creatine uptake. Following loading creatine stores gradually drop over a period of 4-6 weeks but a dose of 2-3 grams of creatine per day will keep loaded muscles at an elevated level.

How Safe Is Creatine 

 Evidence concerning the physical consequences of creatine usage is virtually nonexistent.


 References

Greenhaff, P.L. Creatine and its application as an ergogenic aid. International Journal of Sport Nutrition (1995) 5:S100-S110

Training and nutritional strategies for sports peak performance, John Hawley and Louise Burke