What is Creatine?
Creatine is a naturally occurring energy producing substance synthesized
in the human body from amino acids (arginine, glycine, and methionine).
It is gained from your diet via the consumption of meat products.
Creatine is found mainly in skeletal muscle but is also found
in cardiac muscle, testes and the brain. Creatine is used for
energy during intense short duration exercise ( <30 seconds).
Performance enhancing effects have been demonstrated in
repeated short duration, high intensity exercise (Cycling, Sprinting,
weight lifting, and swimming).
Note: Improved performance of intense exercise has almost as much
to do with improved concentration and positive attitude as it
does improved muscle strength/power. Believing you have an advantage
from taking a proposed performance enhancing product might improve
your outlook on the performance of the exercise and lead to improved
performance.
Proposed Mechanism #1:
Increased muscle creatine leads to increased training intensity
causing a greater training stimulus and therefore, enhanced physiological
adaptations to training (i.e. increased muscle mass and strength).
Proposed Mechanism #2:
Creatine supplementation leads to increased determination and
increased expectations of exercise. This leads to increased training
intensity causing a greater training stimulus and therefore, enhanced
physiological adaptations to training (i.e. increased muscle mass
and strength).
Short-term weight gain from creatine supplementation is
attributed to water retention (2% increase in total body water).
An increase in body weight of 0.7 - 1.6 kg over 5-7 days of creatine
supplementation is documented in scientific literature.
There is some evidence of long term weight gain resulting from
increases in lean muscle mass (increased cross sectional diameter
of muscle fibers). However, the gains could also be from water
retention, lean muscle is 70% water!
The proposed risks from creatine supplementation including muscle cramping, gastrointestinal distress, and renal stress are all anecdotal. So far there is no scientific support for these claims.
NOTE: All positive results from creatine supplementation resulted from properly structure resistance training programs done regularly under the supervision of an exercise physiologist. Creatine supplementation aside, a properly structured workout program done regularly is the most important thing when striving for positive results. No matter the supplement, increased strength and muscle size will not happen in the absence of regular exercise including resistance training.
FYI:
Your body is made up of several different joints which basically
hold you together. In regards to weight training, your muscles
develop faster than your joints. Therefore if you do not take
time to slowly introduce higher weights and intensities to your
workouts your potential for injury increases drastically.
Recommendations:
· Learn how to lift weights correctly (proper technique
and program structure).
· Develop and maintain aerobic fitness.
· Warm-up and stretch before and after all exercise sessions.
· Slowly introduce higher weights and training intensity.
· Follow a balanced diet.
· Remember that creatine has not been proven to work on
everybody! Find out how your body responds to exercise first,
then after a long learning process experiment if you feel you
must. Then, if you find a positive response you can then attribute
it to either an effective supplement or the power of positive
thinking.
Long term side effects are still not
clearly understood. Effects on kidneys, heart, brain and
testes are not fully understood. Therefore, use caution and appropriate
dosages!!!
(i.e. 20 - 24 g/day for 5-7 days and then 3-5g/day for each day
after up to 28 days then take 3 weeks off the supplement and then
start over again).
FYI:
Not all creatine products give the same dosage as others, read
the label to ensure that you are getting what your are paying
for.
It is important to note for your safety, and for best results.
If you are interested in using this supplement or any supplement.
Spend at least one year learning how to weight train/exercise
correctly and include cardiovascular endurance to better prepare
your body to handle the high intensity training often associated
with weight training.
If you follow these recommendations and a balanced diet you might
find that dietary supplements are unnecessary.