You know that creatine is among the most valuable supplements to the hard-working bodybuilder, but what you don’t know is just how it works. Let us explain…
(1) The creatine pulls water from the extracellular space into the interior of the muscle cell, causing it to swell like a water balloon. This is the reason you can gain upward of 10 pounds of lean weight in as little as a couple of weeks by taking creatine.
(2) The increase in water content of the muscle cell puts a large strain on the muscle cell membrane.
(3) This strain sends a message to the nuclei of the muscle cell, which then sends out a signal via mRNA to increase muscle protein synthesis, triggering it to build more muscle protein and grow larger for the long haul.
The Creatine Secret Revealed
Creatine Monohydrate is a compound that occurs naturally in the body. Its job is to help your muscles release its stored energy. It is also found in red meat, poultry, fish, and other protein-rich foods. You can also get it over the counter at pharmacies in the form of powder or capsule.
It works by increasing the body’s amount of muscular energy that is stored in our muscle cells in a molecule called Adenosine TriPhosphate, commonly referred to as ATP.
If money makes the world go round, then by analogy, ATP makes the body go round. Each time we exert effort and require our muscles to produce energy, we pay the muscle cells with Adenosine TriPhosphate. The more strenuous the movement, the more ATP we pay for it.
Every athlete knows that physical strength and might spells the difference between losing and winning. Hence, together with determination, inspiration and will power, athletes need to pack in a good amount of energy reserves before going into the battlefield. However, our body can carry only so much ATP, anything beyond the threshold is excreted out. Hence, after a few minutes of highly strenuous activity, our muscle cells exhaust its muscle reserves and we get tired and slow down.
And that is when athletes turn to creatine. Taking a regular dose of supplement during practice and exercise is like opening a power credit line. Each time you run out of ATP, creatine replenishes the muscle cell’s reserves. It delays fatigue and boosts your energy.
Translated into real time athletic activity, Creatine gives you an emergency account of Adenosine TriPhosphate reserves. This is especially true in sports that call for immediate and sudden burst of energy like lifting weights, jumping and sprinting. The element shots up the ATP reserves thereby giving the athlete a surge of power to dash through to the finish line.
However, like any financial institution that goes unchecked, it could turn into a loan shark. Therefore, care and caution is required before plunging into the creatine habit. Reported side effects include stomach and muscle cramps, diarrhea, vomiting, and nausea.
How To Take Creatine for Maximum Effect
Ask questions about how to take creatine and you are likely to get a wide variety of answers. Weight lifter “A” believes this is true and weight lifter “B” believes that is true. And just as you are beginning to get confused, weight lifter “C” walks up and he swears by something else. As is generally true of weigh lifters, each one is completely convinced that their way is the way to obtain maximum creatine effect and is quite perturbed that no one has yet written it in stone.
There are many factors that go into finding the supplementation plan that produces the best results for you. The type you take, the way you take it, when you take it, the creatine dosage you use as well as your body’s unique characteristics will all play major roles.
One thing is for sure, creatine is not a muscle building supplement that you can just take any old way and expect to achieve maximum results. By learning how to take creatine effectively you can greatly enhance your results.