Research shows that Creatine users had a significant increase in peak power output, lean body mass and muscular performance. Depletion of Phosphocreatine can result in muscular fatigue and fading muscle power.
• Advanced Performance Enhancer With Pure Creatine Monohydrate, an Energy Enhancing Supplement
• Improves Muscle Strength, Performance and Lean Mass
Creatine is often taken by athletes, bodybuilders, sports men and women as a supplement for those wishing to gain and build muscle mass. Creatine comes in a number of forms, but the most common are creatine monohydrate (essentially creatine complexed with a molecule of water). There are a number of ways to ingest creatine; as a capsule or by mixing powder into a drink. Scientific evidence has shown that short term use of creatine can not only increase power and performance but can also increase fat free muscle mass.
What does Creatine supplementation do?
The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. It is known that CP is used to replenish ATP, and that the amount of CP naturally present is well below the maximum amount of CP that the body can store. Increasing dietary creatine allows the maximum amount of CP storage to be reached, which in turn provides more capacity to regenerate ATP.
An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.
Glycogen is a form of carbohydrate stored inside the muscle that is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen).
The ATP-CP pathway is used during the initial few seconds that work is performed. The next dominant system uses glycolysis, which requires glycogen to fuel activity. After several seconds to a few minutes, the dominant system becomes the oxidative or cardiovascular system - in other words, aerobic exercise.
Many studies have shown that replenishing glycogen stores may aid recovery and hypertrophy (muscle growth). Bodybuilders use a protocol known as "carb-loading" to supersaturate their muscles with glycogen. Glycogen requires water to enter the muscle cell, therefore having higher glycogen levels means more fat-free mass and larger, fuller muscles.
Do I need to cycle creatine?
After the maintenance phase you may desire a period of rest from using creatine, or you may go straight back on the loading phase. If you want to have some time off, have at least 2 weeks. There is no evidence that cycling creatine is any better than using is constantly. Anecdotally, there are mixed reports about cycling.
When during the day should I take creatine?
Creatine can be consumed any time of the day, as it is stored. Many experts advocate taking it immediately post workout, which is not only unnecessary, but also impractical, considering other nutrients which are consumed at this time. Furthermore, after a gruelling workout, you may feel a little sick and gulping down a creatine drink would not be desirable.
What do I mix creatine with?
Creatine is even more effective when taken with simple carbohydrates. This is due to the effect carbohydrates have on insulin release, and the insulin in turn helps muscle cell uptake of creatine. It has been suggested that a formula of roughly 35g of dextrose plus 5g of creatine monohydrate is the optimum for an effect, though this amount may be a little excessive. Studies on a range of athletes from different sports have shown creatine plus carbohydrates to produce better performance than creatine alone (Stout, et al 1997; 1997). A creatine serving is often preferred in a hot drink (for example tea / coffee) so it dissolves more easily, with a teaspoon of sugar and consume some fruit or fruit juice at the same time. Another idea is to drink your creatine in a hot full sugar cordial drink, like blackcurrant. However do not mix creatine into boiling fluids as creatine is destroyed at very high temperatures, let your drink cool to drinkable temperature before adding the powder.
How long before I notice the effects of creatine?
This varies and there is no definite answer. Due to the cell volumisation effects, you should notice an increase in weight during or soon after the first week if you opt to load. You should also start to notice a fuller feel to your muscles, more energy in the gym and heavier lifts with 1-2 weeks. Most size and strength gains from creatine are during its first month of use (Kreider; et al 1995).
How much fluid should I drink while using creatine?
It is not possible to put a figure on this, so in practice (and irrespective of whether you are using creatine or not, as a good fluid intake is crucial for performance) drink regularly and plenty throughout the day. Thirst is not a good indicator.
Gelatin, potato starch, cellulose, medium chain triglycerides, magnesium stearate, silica
Take 3 capsules with a full glass of water twice daily for a total of 6 capsules per day, preferably 3 capsules before exercise and 3 capsules after exercise. For best results, use as part of a low-fat diet and exercise program.
• Amount of Creatine Monohydrate per serving - 2100 mg
