subject: What is This Creatine Stuff? [print this page] Creatine is a compound that is involved in the production of energy in the body, in the form of adenosine triphosphate (atp). Made in the liver, approximately 95% of the bodys creatine ends up being stored in skeletal muscles and the remaining 5% is found in the brain, heart and testes. Once it is used, creatine is converted to a waste product called creatinine and excreted in urine.
So now you know what it is but what the heck does it do? Basically creatine provides extra energy for your muscles. When an athlete does an intense activity such as weight lifting, Their muscles burn energy or atp, creatine provides the muscles with extra storage of atp allowing your muscles to work harder or longer. With an increased storage of atp your body will be able to put up more reps or lift heavier weight.
Creatine also causes volumization of muscles or simply increases the size of the muscles, it does this by hydrating the muscle cells, This creates a bigger and fuller appearance to the muscle and may help stimulate protein synthesis as well as inhibit protein breakdown.
Another side effect is reduced lactic acid build up, Along with increasing strength and the volumization of the muscles it also reduces the soreness you will have after your workouts by decreasing lactic acid build up. Lactic acid is a byproduct of glycolysis and is responsible for the "burning" sensation you feel within your muscles as they tire. The failure to perform an additional rep in a set is caused either by a lack of ATP or a build-up of lactic acid. By improving the rate of ATP regeneration, glycolysis is postponed and lactic acid build-up is reduced decreasing soreness.
As well as being a supplement creatine is also found naturally in your body and in some foods, Mostly in meat and fish. Your body produces creatine primarily in the liver, this then enters the blood stream, and is delivered throughout the body for use by muscles and other parts of the body. However, the research has determined that the body does not make enough for optimum muscle growth and strength performance, the body only makes about 1 to 3 grams of creatine per day. When supplementing with creatine it is recommended to take five gram doses, four times a day for five days (This is called the loading phase) then using two to three grams per day to maintain the enhanced levels for the rest of your time using creatine.
