Creatine is a compound in the form of adenosine triphosphate (ATP) that helps your body to create energy. Being a phosphate molecule, ATP is high in energy; it is the fundamental energy supply used by the cells within your body and helps fuel the contraction of the muscle. Your body creates creatine in the liver prior to supplying around 95 to 98% of it to your skeletal muscles where it is kept for use, with the held 2 to 5% being kept in the heart, brain and testes. The quantity of creatine held within your body alters depending on your weight and lean muscle. A 160-pound human-being would normally have approximately 120 grams of creatine stored in their body. Once your body has finished with creatine it switches it into a waste product called creatinine, where it can be excreted through urine.
Several research throughout the years claim creatine can improve training performance in high-power, short-duration exercise such as power training and sprinting, by increasing the creation of ATP (as stated, the major energy source within your cells). Your body gets energy very quickly from an ATP reaction, in comparison to energy from carbohydrates and fats that take longer to transform into an energy source that can be used. Studies more recent also suggests it can lead to greater stamina and endurance, with many sports nutritionists working for football teams now believed to be advising it to the players.
Creatine's been said to reduce the build-up of lactic acid; a product of energy waste that results in your muscles becoming tired, and therefore delays the beginning of muscle fatigue. It achieves this by combining with a hydrogen ion to help reduce the build-up of lactic acid; however, greater research is required in this area to confirm the idea.
Studies have also claimed that creatine can improve muscle mass, this might be because of the increased weight it allows you to lift, or partly because it attracts water to the muscles. This may cause dehydration because the water is gathered from other areas of your body. The positive side of this is that creatine can result in greater muscle pumps when lifting which to some can result in additional determination whilst training. Evidence also exists that shows creatine can help your body into a greater anabolic state where protein synthesis can occur. This might be a further reason for improved muscle mass, the greater the protein synthesis, the more muscle gained.
To sum up the above points, the major theory proven with regards to creatine is the extra energy it can generate. The other points are valid, nonetheless still mildly argued. Although extra energy can lead to additional weight and improved repetitions, which with efficient diet and nutrition leads to increase strength and more muscle mass. Creatine is no super drug; however, it will enable you to push yourself that tiny amount harder which in itself can generate a massive difference to improved performance and results.
This then moves us onto supplements, and whether the average 120 grams held in your body is enough? Creatine is produced naturally in your body from L-arginine, L-glycine and L-methionine, which are amino acids primarily located in animal protein. You will also find tiny amounts of it in red meats and fish, although once cooked much of it tends to vanish. For your muscles to absorb creatine efficiently, insulin is required, therefore taking creatine alongside some type of carbohydrates might increase the quantity of creatine available to your muscles. The more frequent you train and exercise, the more creatine your body will get through, and the quantity delivered to your muscles is not endless. The average person cans store between 3.5 and 4 grams of creatine per kilogram of muscle, as soon as it is all consumed then fatigue starts to creep in. Research has shown that per kilogram of muscle can store up to 5 grams of creatine, therefore by taking creatine in the form of supplements you can increase your stored levels up to the 5-gram capacity that in turn will supply improved energy as the ATP energy cycle will be able to perform for longer.
Author Resource:
Ben Wain, a qualified Sports Nutritionist, wrote this article. A team member at MyTrainingSupplements, a UK affordable supplement store who offer tips and advice to support you in achieving your training end goals. Visit today for a great range of creatine supplements .
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