Creatine F.A.Q & Types
[b]Creatine Myths and Facts
Researched and Composed by Jacob Wilson, BSc. (Hons), MSc. CSCS
Q: Is Creatine a Steroid?
A: I would like to dispel this myth by giving you the definition of what an anabolic steroid is. These are synthetic versions of the male hormone testosterone. Creatine, as you will see below is not. Basically anyone who says this should immediately be labeled a gymbecile.
Q: What is Creatine?
A: First, let me emphasize that our bodies already produce creatine naturally. Did you ever watch the transformers when you were a kid? Well if not, there were
groups of robots called " combiners. " They would join together and form an even larger and more massive robot, crushing everything in their paths! Our liver does
the same thing with the three amino acids, Arginine, Glycine and Methionine. It combines them to form creatine, much like the constructicons combined to form
devastator! Ok so that was a lame example, but it explains the process quite nicely. That being said, it is also important to understand that over 95 percent of this
substance is found in our muscles. With the remainder being stored in our brain, heart and other parts of our bodies.
Q: The clerk at my local sporting goods store, explained to me, that when your body runs out of food at night, your muscles can take the creatine in them and use it to fuel their growth.
A: I don't believe I will even waste my time dispelling his explanation. How moronic can you get? My real question is, where do these people get there information from? I actually have a theory on this very matter. I believe, that there is a moronic website that is the complete opposite of abcbodybuilding. I've tried to crack
the code, but gymmorons.com just didn't work. Perhaps they are trying to hide their identity? But regardless of my theory, the guy is dead wrong!
Q: What exactly does creatine do?
A:The main function of creatine is to provide our muscles with more energy. More energy means that our muscles can contract harder therefore our body must adapt to the greater amount of stress that we put our bodies through. It super hydrates our muscles and improves protein synthesis.
Q: How exactly does Creatine Apply to An Athlete?
A: Simple, it does so by enhancing your creatine phosphate energy system. This does a number of things:
1. Increases explosion - Most athletes notice more explosiveness after utilizing this supplement
2. Allows yourself to push yourself harder and longer. Note: Interestingly enough, creatine in some studies has been shown to buffer lactic acid. If this be true, then one can see how it can enhance any sport that requires one to run.
Q: What are the side effects of Creatine, and in General how safe is it?
A: As stated above, creatine is not, and I repeat not a hormone. Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999! That statistic alone speaks volumes about the safety and efficiency of this supplement! Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )
Q: I don't workout, but do you think that creatine will build muscles and help me to lose fat?
A: No! If you don't workout I cannot imagine what supplement would help you. Creatine provides your muscles with more short term energy - but that is wasted if
you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.
Q: Since Creatine makes you gain weight should I not take it on a cut?
A: Yes, creatine causes your body to hold water, but that is a good thing! The fact that your muscles are super hydrated even on a cut is fantastic. I see absolutely no correlation between taking creatine and our body storing fat. If anything, creatine will assist us in maintaining more lean mass while dieting. In my mind there is no point to discontinuing the use of creatine while trying to burn fat.
Q: Can I take Creatine and Protein at the same time?
A: Firstly, protein is a food product. If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods. To top this off, creatine is not much use without a significant protein intake. What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?
Q: Which supplement is Better Creatine or Protein?
A: ( I probably get asked this question at least once a day through email.) Amino acids are the building blocks of our muscles. If you do not get enough than there is no point to working out. Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein. However I do want to stress that creatine is an excellent supplement. In fact for assistance in muscular gains I would rate it second only to whey.
Q: I just got myself some creatine. Now I only started with half the dosage, because creatine fires me up and I don't want too much of a buzz in the weight room! So how should I up the dosage? ( Yes I know what you are thinking ( LOL ). I get these kinds of questions everyday though. I answer them because I was a rookie at one time too. )
A: Ummm, their are two things that come to my mind.
1. Your creatine has been spiked with caffeine or ephedrine
2. Your creatine has gone rotten and is causing you to have hallucinations ( LOL ).
Or a " Buzz " before your workout.
Creatine is not and I repeat not a stimulant! It should not make you have these feelings. Read my article next month on the subject and you will see why. Until then, if your container of creatine really gives you a buzz, then. throw it away immediately!
Q: I am breaking out, is it because of the creatine?
A: ( Again ) Creatine does not effect hormone levels in any way. So the answer is no.
Q: I am a woman and I was thinking about taking creatine, but I don't want to become huge and veiny like a man.
A: If that is the case, then I would suggest that you do not eat like the " huge and veiny " men that you do not want to look like. Creatine will assist you in your workout, but only calories will make you grow. Yes, creatine is an excellent supplement for mass, but only if you are eating for mass.
Q: Do you feel that creatine is cheating? I want to earn my muscles the hard way and don't want to cheat to get them.
A: ( I can't stand these types of questions!!! ) Yes, you would be cheating. You would be cheating yourself out of great gains by not supplementing with it!
Q: Is there anything I can take to make creatine a more effective supplement?
A: Excellent Question!
a. The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated! It relies heavily on this, so you must drink tons of water, if you want optimal results from it. Super hydrating your body will also improve your weight room pumps tremendously!
B. Creatine is good stacked with high glycemic carbs, as well as sodium--they both facilitate creatine transport into muscle cells. This is recommended only for your post workout meal.
Q: What is the best method, dose wise, of taking creatine?
A: For creatine to produce optimal results, muscle stores must be topped off or saturated with it. To accomplish this you need to load the creatine for 5 days at 20-
25 grams, spread out throughout the day into 4-5 servings. This is the quickest and in my opinion the " best " way to saturate your muscles with creatine. Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels. After this, any creatine you take will be excreted as creatinine.
Q: Do I need to take my creatine with carbohydrates to make it effective?
A: Whenever we digest carbohydrates our pancreas secretes the hormone known as insulin. The simpler the carb, the higher a burst of insulin our pancreas releases to deal with them. The good thing about insulin is that it actually drives nutrients into our muscles to assist them in recovery. If you take creatine with fast burning carbs, it will increase the absorption rate in your muscles. However, insulin is also responsible for fat storage. Therefore my suggestion to you would be to only use a sugar spike like this with your post workout meal. This is because this is the least likely times that your body will store fat. Insulin control, is a massive subject and you might consider reading 13 weeks to burning fat, to become better acquainted with it .
Q: Do I need to Cycle Creatine?
A: My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks. Following this, there are two particular strategies:
1. You can take one to two weeks off and then start the cycle over. Many athletes attest to receiving a better results this way.
2. However, several athletes will never come off of it. They will load it for 5 days, maintain for a few weeks and then reload again. This is increasingly becoming the more popular method of usage.
Types of Creatine:
It is considered the most common among all other creatines. When a creatine molecule is mixed with water, it becomes creatine monohydrate. The composition of creatine monohydrate is almost always 88% creatine with 12% of water. In other words, 880 mg of creatine is present in every gram of creatine monohydrate. These days, creatine monohydrate is micronized and consumed.
However, creatine monohydrate has its own disadvantages.
It is found to be not so effective when studied on the molecular level.
There is no penetration into the muscle cell.
Sinceit is hydrophilic, there is no penetration in the lipid layers.
It is dependant on other nutrients for energy transportation.
There is no efficient transportation through lipid since its semilipopholic
And creatine bloating is one of its major side effects.
Water solubility is one of the reasons for the popularity of Creatine Citrate. Creatine citrate is a product of binding citric acid with creatine molecules. the combination of citric acid and creatine gives relatively greater muscle energy than citrine alone. However, it is not practically proved.
Disadvantages of Creatine Citrate:
Creatine is 40% les than it is found in monohydrate.
Creatine citrate is expensive when compared to creatine monohydrate.
When creatine bonds with a phosphate molecule, it results in creatine phosphate. It acts as a source of adenosine triphosphate and gives more energy to sportsmen and athletes.
Disadvantages of Creatine Phosphate:
It is found to be less effective when compared to creatine monohydrate.
when malic acid binds to creatine, it forms creatine malate. It is believed that malate has higher potential than monohydrate as it is necessary for creation of energy.
creatine ethyl ester formed by the binding of an ester molecule to creatine. It is said that this can permeate the cell membrane effectively.
Apart from all these, there are effervescent creatines and magnesium creatines that are less commonly used.
Further/Full Articles can be found
Creatine Myths & Facts[/url]
Creatine Monoydrate Supplementation - A Literature Review[/url]
Creatine Monohydrate - Practical Applications[/url]
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