Creatine - The Myths Exploded

Creatine is a naturally occurring substance. It was first discovered by a French scientist in 1832 but the first time the benefits of creatine were recorded was 1926. It was discovered in 1923 that 95% of creatine is stored in the muscle tissue. It is created in the liver, pancreas and kidneys and transported to the muscles through the bloodstream. Once in the muscle, it is turned into creatine phosphate which is the ultimate energy source.

Creatine phosphate is used to deliver extreme energy for short bursts but the amount of creatine the muscles store will be used up within 60 seconds.

This means that taking a good quality creatine supplement can have a significant effect on high energy training and could also help improve endurance training.

Creatine has traditionally has a number of side effects attributed to it. These include muscle cramps, water retention and bloating. There has been some research into these side effects but there has not been any conclusive evidence to support these claims. It is also worth noting that these claims seem to have disappeared with the new forms of creatine that have recently come onto the market such as Creatine Ethyl Ester.

Creatine has been shown to pull water into the muscle cells, this has the effect of increasing muscle volume, but again there is little research into how effective this can be. New research has also shown that creatine can work as a lactic acid buffer. Lactic acid builds up during training and is responsible for the muscle burn that many athletes suffer from. By delaying the build-up of lactic acid, creatine can significantly reduce that burn and may therefore aid in muscle recovery.

There is some data to suggest that creatine can help put the body into a state where greater protein absorption can occur, and the greater the protein absorption, the greater the muscle gains.

The process of cycling involves loading up for a week by taking 4 to 6 times the normal daily dosage, then using the regular dosage (known as the maintenance dosage) for 4 weeks and then staying off completely for a week. Many companies recommend cycling with creatine monohydrate but the process is a bit controversial. There has been conflicting evidence as to whether or not this is a better process than just taking the recommended dosage but it is up to the individual to try and gauge the effects for themselves.

The recommended amount of creatine for daily intake is just 5g and greater amounts should not be taken unless using the cycling process as the body will not gain any extra benefits but there are medical concerns that taking greater quantities may contribute to long term kidney problems.

Published: August 21st, 2007
Author: Steve
Category: Weight Gain · Supplement Basics
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Tags: creatine, creatine ethyl ester, creatine monohydrate, muscle, muscle gain, nutrition, sport, supplements