How exactly does creatine work and do you need additional amounts through the use of supplements. Does it lead to enhanced energy levels or additional gains in the gym?
Creatine is a compound in the form of adenosine triphosphate (ATP) that helps your body in producing energy. High in energy,
ATP is a phosphate molecule; it is the prime energy supply required by the cells within your body and supports fuel the contraction of the muscle. Your body produces creatine in the liver prior to transporting approximately 95 to 98% of it to your skeletal muscles where it is held for use, with the held 2 to 5% being kept in the heart, brain and testes. The level of creatine held within your body alters depending on your weight and lean muscle. A 160-pound person would have on average roughly 120 grams of creatine stored in their body. Once your body has finished with creatine it switches it into a waste product known as creatinine, where it can be excreted in urine.
Various studies throughout the years state creatine can enhance training levels in high-power, short-duration exercise such as resistance training and sprinting, by increasing the production of ATP (as mentioned, the prime energy source within your cells). Your body gets energy rapidly from an ATP reaction, relative to energy from carbohydrates and fats that take more time to change into a usable energy source. Studies more recent also suggests it can increase stamina and endurance, with many football teams sports nutritionists now thought to be advising it to the players.
Creatine’s been suggested to prevent lactic acid build up; a product of energy waste that actually causes your muscles to tire, and therefore decreases the beginning of muscle fatigue. It manages this by merging with a hydrogen ion to help reduce the lactic acid build-up; however, more research is required in this area to confirm the theory.
Research has also shown that creatine can increase muscle size, this may be because of the increased weight it allows you to lift, or perhaps because it attracts water to the muscles. This might cause dehydration as the waters removed from other areas of your body. The positive side of this is that creatine can result in improved muscle pumps when lifting which to some can result in extra motivation whilst working out. Evidence also exists that claims creatine can help your body into a more anabolic state where protein synthesis can occur. This may be another reason for increased muscle mass, the greater the protein synthesis, the more muscle gained.
In summary of the above points, the major theory proven behind creatine is the increased energy it can produce. The other points are valid, nonetheless still strongly debated. Although greater energy leads to additional weight and number of repetitions, which along with efficient diet and nutrition leads to increase strength and increased muscle mass. Creatine is no wonder drug; however, it will let you push yourself that little amount harder which in itself can generate a massive difference to enhanced performance and gains.
This then leads 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 can also find small amounts of it in red meats and fish, although when cooked the majority of it tends to perish. For creatine to enter your muscles efficiently, insulin is needed, therefore taking creatine alongside some form of carbohydrates may increase the quantity of creatine available to your muscles. The more frequent you perform physical activity, the more creatine you will burn, and the amount transported to your muscles is not limitless. There is between 3.5 and 4 grams of creatine per kilogram of muscle in the average human being, once it is all converted then tiredness starts to set in. Studies have shown that up to 5 grams of creatine can be stored per kilogram of muscles, therefore by taking a creatine supplement you can increase your stored levels up to the 5-gram capacity that in turn will supply more energy as the ATP energy cycle will be able to go on over a longer period of time.
