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CREATINE
MONOHYDRATE
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| Creatine
not only improves physical
performance but also reduces
mental fatigue and improves
mental performance. Creatine
helps make more "fuel" available
to the muscle in the form of
ATP. This extra fuel ensures
that the muscle works faster and
longer and recovers faster after
intense exercise or sustained
physical activity. |
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| To perform
optimally, muscles need energy. The body
provides the energy needed in situations
requiring immediate, high-intensity actions
as in exercise, in the form of ATP, or
adenosine triphosphate. Since the body has
only a limited supply of ATP, usually to
last only a few seconds of intense exercise,
ATP is continuously produced to supply
energy in order for the muscles to function.
The burst of energy is produced by the
breakdown of ATP when one phosphate group is
released, which packs considerable metabolic
energy. The body uses creatine phosphate to
quickly replenish ATP. The more energy the
muscles store, the better they can perform
in events, which require intense, immediate
energy, such as weightlifting, sprinting,
jumping, football, hockey and soccer. Since
creatine is stored in the muscle as creatine
phosphate, intake of supplemental creatine
can increase the production of energy
enabling muscles to perform at higher
intensity. While the body produces its own
supply of creatine, it is not sufficient to
supply the muscle with the added energy
necessary for intense performance.
The benefits of creatine supplementation
for endurance athletes have been actively
researched. This research has established
that creatine can, in fact, extend endurance
at a relatively high dose of 20 grams per
day. Creatine increases the muscle mass and
muscle girth if taken along with a sustained
exercise regimen. Initially, it may also
increase weight due to gain in the muscle
mass, which may slow down some people,
especially swimmers. The "slowing down" may
be due to the highly aerobic nature of this
exercise, and should be reversible after
sustained exercise.
The ergogenic, or performance-enhancing,
effect of creatine is best achieved by
creatine monohydrate. Ideally, the increase
of creatine in the body is achieved by a
five- to seven-day "loading" period followed
by a maintenance period. Since more stored
creatine will produce more energy, it is
best to optimize its uptake into the muscle
during the maintenance phase by
supplementing it with carbohydrates.
Carbohydrates increase creatine uptake into
muscle and reduce its excretion in the
urine. |
SELECTED REFERENCES
- Burke et al., "Effect of Oral Creatine Supplementation on
Single-Effort Sprint Performance in Elite Swimmers," Int. J. Sports
Nutr.: 6,222, 1996
- Green et al., "Creatine Ingestion Augments Muscle Creatine
Uptake and Glycogen Synthesis During Carbohydrate Feeding in Man,"
J. Physiol.: 491, 63, 1996
- Hultman et al., "Muscle Creatine Loading in Man," J. Appl.
Physiol.: 81, 232, 1996
- Kreider, R., "Creatine Supplement: Analysis of Ergogenic value,
Medical Safety and
Concerns," J. Exer. Physiol. Online: 1, 1, 1998
- Ternlion et al., "The Effect of Creatine Supplementation on Two
700-meters maximal Running Bouts," Int. J. Sports Nutr.: 7, 138,
1997
- Alamada et al., "Impact of Chronic Supplementation on Serum
Enzyme Concentrations," FASEB J.: 10, A4567, 1996
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FREQUENTLY
ASKED QUESTIONS
- What is the Creatine Dosage During the Loading Phase?
A total of 20 to 25 grams per day of creatine are usually
recommended during the loading phase. Since this is a large amount
to be taken in one sitting, it should be broken down into four or
five servings of around 5 grams each, which is equivalent to 5-6
capsules.
- How Should Creatine Be Taken?
Creatine is best ingested with a nutritious fluid in generous
amounts.
- What Are the Side Effects of Creatine?
Creatine does not have any adverse side effects per se if taken in
optimal doses tailored to a reasonable exercise regimen. In large
amounts, it can, however, cause gastrointestinal distress. If this
situation presents itself, the intake of creatine should be reduced
to individual comfort levels.
- Doesn't Creatine Initially Decrease Performance?
Not necessarily! Creatine intake, however, does increase weight
because the muscle gains mass. Therefore, in intensely aerobic
exercises, such as swimming and trail running, an athlete's
performance may not be up to the par. This can be reversed, however,
with increasing the endurance training, which is also stimulated by
creatine over time.
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