Creatine is as Important to Human Life as Protein, Carbohydrates, Fat, Vitamins and Minerals.
Creatine is arguably the most popular supplement in bodybuilding, and in all other sports. Athletes all over the world are experiencing dramatic increases in strength, muscular size, energy, and overall performance, less fatigue, and faster muscle recovery. Experts who have studied Creatine agree that there is NO natural supplement in the world that can even come close to producing the results familiar to those of creatine.
What is Creatine?
Creatine is a natural substance required for all muscular contractions. It is essential for energy metabolism and is as important to human life as protein, carbohydrates, fat, vitamins and minerals. Creatine is synthesized from the amino acids glycine, arginine, and methionine. It is manufactured in the liver, pancreas, and kidneys. It is then transported in the bloodstream to the muscle cells, where 95% of all Creatine is stored as Creatine Phosphate (CP), also called phosphocreatine. While half of the Creatine is synthesized within the body from amino acids, the rest has to be ingested through daily nutrition. Dietary Creatine is found mostly in meat, fish and other animal products. Only trace amounts of Creatine are found in vegetables.
How does it work?
Creatine is part of the Creatine Phosphogen System in the body, which helps maintain high levels of ATP in the muscle tissue. ATP, or (adenosine triphosphate), is the energy molecule that is necessary for a muscle to contract. It is made up of a molecule called “Adenosine” plus “Three Phosphate Groups”. All fuel sources, carbohydrates, protein, and fat are converted through various processes into ATP, which is then available for the muscle to use for energy.
When the muscle cell needs energy, each ATP molecule releases one phosphate group. This process provides the energy needed by the muscle. Now you are left with ADP, or (adenosine diphosphate), which has only “Two Phosphate Groups”. For ADP to be used as energy it has to be converted back into ATP. This is where creatine comes in. Phosphocreatine (the body’s usable form of Creatine) delivers a phosphate group to ADP resynthesizing it back into an ATP molecule, thus making it ready again to release energy to fuel continued muscle contractions.
Why Use Creatine Supplementation?
Creatine supplementation has been shown in several research journals including, “Clinical Science” and “Annual Review of Biochemistry”, to increase muscle stores of creatine as much as 50%. Double-blind, placebo-controlled, university studies have demonstrated that supplementing with Creatine Monohydrate increases strength, lean muscle mass, athletic performance, recuperation, and muscle peak torque production.
The richest sources of Creatine in food are meats and fish. But, to increase athletic performance and increase lean body mass, Creatine must be taken in amounts that would be difficult to obtain from a normal diet. For example, you would have to eat approximately six pounds of steak every day to get the average dosage of Creatine. That would be 5000 calories just from the steak! Supplementing gives you the Creatine without the unnecessary calories that would most likely turn into body fat.
In one placebo-controlled clinical study, Creatine supplementation resulted in a significant improvement in repetitions during “bench presses” and peak torque output during “jump squats”. J AM Diet Assoc 1997 Jul;97(7):765-70. In another placebo-controlled clinical trial, testing the impact of Creatine supplementation on high-intensity work, United States Marines using 18 grams of creatine monohydrate for only five days, performed two sets of four different work bouts to total exhaustion. They showed an increase in total work time by over 100%. “These results demonstrate that Creatine supplementation significantly extends one’s capacity to maintain a specific level of high-intensity, intermittent exercise.” (Res Q Exerc Sport 1997 Sep;68(3):233-40)
Are There Any Side Effects?
Results of clinical safety studies have consistently shown no adverse side effects even when used in relatively large quantities.
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.