Can Creatine Result In Greater Muscle Mass

A compound in the form of adenosine triphosphate (ATP)

, creatine can help your body in the creation of energy. Being a phosphate molecule, ATP is high in energy; it is the leading energy source required by the cells within your body and helps fuel muscle contraction. Your body produces creatine in the liver prior to delivering roughly 95 to 98% of it to your skeletal muscles where it is held for use, with the held 2 to 5% being kept in the heart, brain and testes. The quantity of creatine held within your body fluctuates depending on your weight and muscle mass. A 160-pound human-being would normally have around 120 grams of creatine stored in their body. Once your body has done with creatine it changes it into a waste product known as creatinine, where it can be excreted in urine.

Various research throughout the years claim creatine can improve levels of training in high-power, short-length routines such as power training and sprinting, by increasing the generation of ATP (as stated, the prime energy supply within your cells). Your body gets energy rapidly from an ATP reaction, in comparison to energy from carbohydrates and fats that take more time to change into an energy source thats usable. Studies more up to date also suggests it can lead to greater stamina and endurance, with many sports nutritionists working for football teams now thought to be recommending it to the players.

Creatines been said to reduce the build-up of lactic acid; a product of energy waste that actually causes your muscles to tire, and therefore reduces the start of muscle fatigue. It does this by joining with a hydrogen ion to help decreased the lactic acid build-up; however, additional research needs to be performed in this area to confirm the theory.

Research has also claimed that creatine can improve muscle size, this might be due to the additional weight it enables you to lift, or possibly because it attracts water to the muscles. This may result in dehydration as the waters gathered from other places in your body. The plus side of this is that creatine can cause greater muscle pumps when lifting which to some can cause additional motivation whilst in the gym. Evidence also exists that shows creatine can push your body into a greater anabolic state where protein synthesis can occur. This might be another reason for improved muscle mass, the greater the protein synthesis, the greater the generated.

To sum up the above points, the key theory proven behind creatine is the extra energy it can generate. The other points are valid, nevertheless still mildly argued. Although extra energy leads to greater weight and number of repetitions, which alongside efficient diet and nutrition leads to greater strength and greater muscle mass. Creatine is no magical drug; however, it will enable you to push yourself that tiny amount harder which in itself can generate a big difference to improved performance and results.

This then directs us onto supplementation, and whether the approximate 120 grams held in your body is enough? Creatine is produced naturally in your body from L-arginine, L-glycine and L-methionine, which are amino acids primarily located in animal protein. You can also locate small quantities of it in red meats and fish, although when cooked the majority of it tends to depart. For your muscles to absorb creatine efficiently, insulin is required, therefore ingesting creatine alongside some form of carbohydrates may increase the amount of creatine supplied to your muscles. The more frequent you train and exercise, the more creatine your body will get through, and the quantity supplied to your muscles is not endless. There is between 3.5 and 4 grams of creatine per kilogram of muscle in the average human being, once it is all consumed then tiredness starts to sneak in. Research has shown that up to 5 grams of creatine can be stored per kilogram of muscles, therefore by taking creatine supplements you can increase your stored amounts up to the 5-gram capacity that in turn will supply increased energy as the ATP energy cycle will be able to go on over a longer period of time.

by: Ben Wain

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