Creatine monohydrate is a body building supplement. Many athletes and trainers use it to enhance athletic performance. College athletics are an advocate for creatine when it comes to exercising and strength conditioning, But what is creatine? Creatine is a naturally occurring metabolite found in red muscle tissue. It is a powerful ergogenic aid that plays an important role in energizing muscle.
Creatine increases the body's ability to do work. It is high powered and generates the muscles ultimate energy source - ATP (adenosine triphosphate)- ATP produces the contractions of a muscle's proteins. When muscles are performing work ATP is being broken down into ADP (adenosine diphosphate) and energy is given off. The ATP being used usually lasts 10 - 15 seconds. After that the muscle depends on creatine phosphate to restock the ATP. Creatine acts as a reserve for the ATP. Therefore increased amounts of creatine will allow the body to supply ATP at a faster rate. Which, in turn allows an individual to workout longer and maintain a high level of strength. With creatine as a supple)-nent the body is exposed 4 grams of creatine per kilogram. Red meats give 1 gram of creatine per large serving.
These increased amounts of creatine slow the possibility of fatigue. Creatine promotes the synthesis of protein, which promotes muscle growth. The loading phase consists of 5 grams 4 - 6 times a day for the first 5 to 7 days. 'f his should be accompanied by at least I hour of exercise. The load should then be reduced after a week to no more than IO grams per day. This is what most of the stores that sell the creatine will tell vou because there aim is to sell the product. Since the product has been proven to work many people are going to follow the routine, when in fact loading is not necessary. The loading is done in the first phase so that by the time one finds out that loading isn't necessary it's too late.
The Journal of Applied Physiology published a study to determine the importance of a loading phase of creatine. In the study four separate groups were used and each group was given a different amount of creatine. The study lasted 28 days and the muscle creatine levels were tested. The four doses went like this: Group I - 20 grams for six days and nothing; Group 2 ---20 grams for six days then 2 grams per day; Group 3 -- '3 grams per day for 28 days; Group 4 was given a placebo. After 28 days, muscle biopsies were taken and groups 2 and 3 proved that loading was not necessary to achieve results from creatine. Groups 2 and 3 showed the same amounts of creatine increases. The exercise that was used was not presented in Joe Wieder's article.
There have also been other studies conducted on creatine. One of the better ones was by a group of students out in Texas. The effects of creatine on muscle power and strength indices of ten subjects, all male, were tested. The amounts of creatine were not...