SHOULD
YOU BE TAKING CREATINE?
First we need to clear up what creatine
is and what it is not.
Creatine is a naturally occurring
substance in your body. It is similar to protein only in that is contains
nitrogen. It can be obtained from the food we eat (mainly meat and fish).
Creatine is not a steroid, it is
not a growth hormone (or any other type of hormone) and it has not been found
to be a health risk in any way.
Creatine is the most studied
supplement of all. If you do a google search you will find more than 7000
studies on creatine covering more than 40 years.
What Creatine does.
Creatine is a key player in
the phosphagen energy system, the primary source of ATP (the main energy
substrate in our body) during short-term, high intensity activities. Creatine
functions as an energy storehouse to replenish ATP in muscles that are rapidly contracting.
When your muscles run out of creatine your high intensity, short-term energy
shuts down and your muscles can no longer produce force.
Supplementation with creatine
is based on the theory that one can increase the saturation of creatine in the
muscles through that supplementation. Increases of 10-40% in muscle creatine have
been documented following supplementation with creatine protocols.
Studies have reported a significant increase in the quality of training,
leading to 5 to 15% greater gains in strength and performance. Nearly all
studies indicate an increase in mass or 1 to 2 kg in the first week of loading.
The International Society of Sports
Nutrition position:
“The tremendous numbers of
investigations conducted with positive results from CM (Creatine Monohydrate)
supplementation lead us to conclude that Creatine is the most effective
nutritional supplement available today for increasing high-intensity exercise
capacity and building lean mass.”
Note: Creatine doesn't make you stronger or faster all by itself. You won't get stronger or faster by taking creatine and sitting on the sofa surrounded by an orange cloud of Cheeto dust. Creatine gives you the ability to train harder or faster or longer.
A couple of side notes regarding the most common
questions/comments I get about creatine:
·
“I don’t take
creatine because it make you retain water”- True. Your muscle cells will retain
more water-about .5 to 1 kg per 100 pounds
of body weight. If you weigh 200 pounds you’ll gain about 3 pounds of water
STORED IN YOUR MUSCLE CELLS which will make your muscles look fuller and speed
the protein synthesis process. Creatine will NOT make you fat.
·
“Creatine doesn’t
work on everyone so it probably won’t work on me”-True-About 5% of the
population will not get the same benefits as the other 95%. What makes you
special without even trying it?
·
“Supplements are
too expensive”-False-Creatine Monohydrate can cost as
little as $15-$16 for 200 servings. That’s almost a year’s worth. The standard
dosage is 5 g. (about 1 tsp). Read the lable and make sure you are getting a good brand. it should contain nothing but Creatine Monohydrate. By the way, pure creatine monohydrate is colorless (when disolved), odorless and tastless.
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