Unlike many over-the-counter supplements, which are over-hyped and a waste of your hard-earned money, creatine does what’s claimed – increase energy levels and promote increases in muscle size and strength. In fact creatine ranks right up there with steroid alternatives as a muscle builder.

Natural or supplement?

Creatine is a natural compound synthesized in the body from the three amino acids, l-methionine, l-arginine and l-glycine. Approximately 95% of the body’s creatine reserves are found in skeletal muscle in two forms: creatine phosphate and free creatine (chemically unbound). Most of the remaining 5% of the creatine stored in the body is located in the brain, heart, and in males, the testes. The average sedentary person metabolizes about 2 grams of creatine a day. Because of their high intensity training, bodybuilders metabolize much greater amounts than that. Creatine is found in red meats and small amounts can be found in certain types of fish. It is difficult, however, to get the amount of creatine needed for performance enhancement solely from food. Even though 2 lbs of red meat or tuna contains approximately 4 to 5 grams of creatine, much of the compound is destroyed with cooking. Therefore, the most effective way to get creatine is by taking it in supplemental form.

Mechanisms of Action

Creatine has two primary methods of action in the human body; intra-cellular water retention (called cell volumizing), and enhanced ATP production. Let’s take a closer look at both.

As soon as the creatine levels inside muscle cells is increased, much of the water surrounding the cells is drawn inwards, thereby swelling the cells. The process is similar to filling a balloon up with air or water. Most users will gain 5 to 10 pounds of bodyweight during the first couple of weeks of creatine supplementing. This “super hydrated” cell state causes such “side effects” as increased muscle strength, and the appearance of fuller muscles.

While increase water retention is important, creatine’s effects on ATP production are what really make it such a powerful muscle builder. ATP (adenosine triphosphate) is the compoud that muscles use as an energy source whenever they contract. ATP provides energy by splitting into ADP (adenosine diphosphate) and a single phosphate molecule. The problem is that after about 10 seconds of contraction time, this energy source diminishes. In order to support further muscle contraction, a second energy pathway, called glycolisis (glycogen burning) has to kick in. Unfortunately lactic acid is produced as a byproduct of this mechanism of action. Lactic acid is one of the causes of that burning sensation you experience at the end of a set. When too much lactic acid is produced, your muscle contractions stop, forcing you to terminate the set. By taking creatine, however, you can extend the 10-second limit of your ATP energy-producing system. Creatine will provide ADP the phosphate molecule that it needs to regenerate ATP, thus enabling you to exercise longer and harder. Moreover, you will minimize lactic acid production and reduce fatigue levels. Increased energy leads to more intense training sessions and reduced recovery times; both of which lead to greater increases in size and strength.

How to use

Many experts recommend a loading phase of 20 grams for 5 days and 5-10 grams thereafter. However, many experienced bodybuilders have discovered that creatine is just as effective a muscle builder if 5 –10 grams per day are taken from day one, as if they followed the practice of loading.

Side Effects

The only adverse side effect that some users occasionally report is slight gastric upset at the beginning of use. If you experience this, give your body some time to adjust and adapt to absorbing the powder. Keep in mind that the liver and kidneys have to process this compound. Therefore, we would not recommend creatine for individuals with kidney or liver problems. Even if you are completely healthy, always ensure that when taking creatine, you keep your body well hydrated. If you drink coffee, add an extra 16 ounces of water for every cup that you drink over the day.

By Bob Howard

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