Top 6 Nutritional Supplements: creatine monohydrate

* How creatine works: Adenosine triphosphate (ATP) is the primary energy source to fuel intense muscular contractions, such as those during sprinting or weight-training. ATP contains a high-energy phosphate bond, which is broken down into ADP (adenosine monophosphate), releasing the energy necessary for muscles to contract. Every muscle cell has a store of phosphate, from which ADP is recycled back into ATP to continue fueling contractions. As this pool of phosphate gets depleted, so does our ability to make ATP; when we run out of ATP the muscle is exhausted and unable to further contract (i.e. the muscle fails such as on the last rep of a bench press). It was discovered some time ago that our muscles can actually be “loaded” with additional phosphate, which can extend our capacity to do high-intensity exercise. Phosphate is stored in the muscle as creatine phosphate, which acts to replenish cellular phosphate stores. When creatine monohydrate is ingested, it is converted to creatine phosphate and absorbed into the muscle cell, helping to replenish the phosphate pool. After an intense workout, muscle phosphate levels are drastically decreased. Supplementing with creatine post-workout replenishes creatine phosphate stores much faster, speeding recovery. Creatine also acts through unknown mechanisms to increase protein synthesis and muscle growth. For every molecule of creatine absorbed into the muscle, several molecules of water are absorbed, giving the muscles a fuller, more pumped appearance. A hydrated muscle is an anabolic muscle.

* Is creatine safe? Side effects of creatine:

Creatine caused quite a stir when it hit the supplement market in the 90’s with many allegations that is can be damaging to the kidneys, given that all of the research at that time had implemented acute Dosing of creatine. Today it has been shown both anecdotally and with peer-reviewed scientific research that creatine, when used as directed, is perfectly safe with little side effects. Care must be taken, however, to be properly hydrated while taking creatine, as using creating while dehydrated could be a strain on the kidneys.

* How to use creatine: Early research with creatine involved the use of a high-dose loading regimen, but it was later shown that muscle creatine stores can become just as saturated with a normal daily dose of 3-5 g. Take 3-5g of creatine with your post workout supplements (i.e. BCAAs, glutamine, whey isolate). Creatine is absorbed much more readily by the muscle in the presence of high-glycemic carbohydrates, so 40-60 g of simple sugars should be included. Like glutamine, creatine is much more convenient in powder-form.

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