What is Creatine?
Creatine - What is It?
Natural compound synthesized in the liver and kidneys, and stored in your muscles and brain.
Involved in the production of ATP, which is the major energy source of your body. How does it do this?
ATP is adenosine with 3 phosphate groups attached to it hence the name Adenosine Triphosphate.
ATP is broken down to ADP, or Adenosine Diphosphate when the third phosphate group is removed. Removal of this phosphate group creates a large biochemical reaction that releases energy that is used by your cells (this is what powers a muscle contraction).
This process is known as the Phosphagen system—> This is energy production for the first 0-5ish seconds of intense physical activity before other forms of energy production kick in (anaerobic metabolism using glycogen stores)
So, are you all out of energy from the depleted ATP molecules in the first 5 seconds? Of course not. Your body has a plan for this! An enzyme called creatine kinase add an extra ATP molecule on to the ADP molecule so it can be primed to release energy again to power your muscles.
SUMMARY: Creatine is responsible for replacing the phosphate group that is lost in order to prime the body for more ATP. More ATP in your body means more opportunity for ATP to be converted to ADP—> energy. Thus extra creatine in your body is used to augment the production of ATP, which can allow your muscles to work harder than they normally could.
Myths
Creatine is..
A steroid
Not natural substance
Causes hair loss
Only for body builders or it'll make me LOOK like a body builder
Causes weight gain
Causes kidney and/or liver injury
Increase muscle mass. Creatine doesn't directly increase muscle mass by itself, but will allow more explosive energy to lift heavier weights—> increase your muscle mass over the long term.
What Does the Science Say? - Benefits
Studies show people see improvements in sports requiring short bursts of power. On average individuals who take creatine build approximately 8-10% more muscle mass in the same time frame than those who would not take creatine
Possible benefits:
May increase strength in adults over the age of 70 when combined with 30g of whey protein (even without exercise)
May improve heart pumping function in individuals with chronic heart failure
May slow deterioration of brain function in individuals with Parkinson's disease
Bottom line, there are lots of scientific studies demonstrating the efficacy of creatine.
Side Effects?
The only real side effect that is tangibly evident is increased water retention within your body. Some individuals who take greater than 5g daily may report and upset stomach, but again this finding is limited.
How Much Should You Take?
Research on this isn't exactly clear, but I would recommend 5g creatine daily as this seems to be the “gold standard” among many individuals within the fitness industry.
