The Complete Guide to Creatine The Nutrition Team August 6, Overview Creatine is a naturally occurring organic compound produced in the body and also found in meat and fish. It helps your muscles recover and can help you develop explosive strength by supplying energy to muscle and nerve cells.
It is remarkably safe, very affordable, comes with other great benefits, and can help add a few pounds of lean muscle mass in weeks.
By storing phosphate groups in the form of phosphocreatine, it can provide energy in times when the muscles need it the most — during anaerobic power output. Although the body manufactures it, it is depleted quickly during periods of highly energetic performance.
Some food groups, such as meat, eggs and fish contain it also. However, additional supplementation has been shown again and again to significantly benefit the user. Strength increases are not the only benefit creatine offers.
It has been shown to protect the brain and heart from oxidative stress and help keep bones and livers healthy.
The majority of users take it to improve lean body mass, power and strength because it allows them to dig a bit deeper within the set and push a few more reps out.
This, in turn, stimulates increased muscle growth during the recovery and overcompensation phase following the workout.
It does not have the same effect for aerobic training as the body will utilize different energy sources for that purpose. A small fraction of creatine users will be non-responders, meaning no matter what dosage they take, they will not benefit from it.
Some water retention may occur during the first few weeks of supplementation. Five to 7 lbs water weight can be expected. Similar muscle gains will then be made in 8 to 12 weeks of supplementation. They include stomach cramps and nausea. Creatine is both safe and very effective.
Loading is not necessary, although it may help you saturate your cells quicker. About 20 — 25g per day for the first 5 to 7 days makes a loading dose. Cycling is also unnecessary but people still do it with good results. In fact, in the context of sports nutrition it is the most studied compound ever.
With the result of many of these individual studies, two meta-analyses were conducted to find an overall effect of supplementation on body composition, performance and strength when combined with resistance training.
The titles and links to each meta-analysis are presented below: Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance.
J Strength Cond Res. It revealed the following findings: Effect of creatine supplementation on body composition and performance: Increases power output No significant differences between male and female subjects, and trained versus untrained subjects were found.Oral creatine use might benefit athletes who require short bursts of energy, such as sprinters and weight lifters.
Rare creatine-metabolizing syndromes. In children with the certain creatine deficiency syndromes, oral creatine supplements might improve some symptoms. Heart failure. Creatine. Creatine (methylguanidine acetic acid) is a compound derived from amino acids that is stored primarily in skeletal muscle at typical concentrations of – mmol/kg dry weight (dw) of muscle.
Creatine Overview One of the best kept secrets in the sports nutrition industry is research grade creatine monohydrate ; the highest quality of creatine used in research studies.
The results of the research studies spanning over a decade continue to substantiate that research grade creatine works to help increase strength and muscle size at a. In this class, you will be given a course overview and a look at the learning environment. The course begins with the Basics section.
Covering the simple biological connection between creatine, mitochondria, and adenosine triphosphate (ATP). Creatine: A Complete Overview – By Wayne Mutata October 27, Wayne Mutata Creatine, Supplements 0 Regardless of the level of athlete I am putting a supplement stack together for, be it a professional athlete or recreational lifter, creatine is one of the most important supplements I have on my check list.
Overall, creatine supplementation in resistance training athletes appears to be safe for up to 2 years and, for responders, effective in promoting performance of high-intensity, maximal exertion exercise, as well as strength resulting from resistance training.