Creatine

Creatine monohydate has been shown to increase the maximum number of repetitions to failure, allows for heavier lifts, and promotes greater gains in strength, while delaying fatigue and decreasing recovery time.

Increases in lean mass are seen as a result of creatine absorbing additional fluid into the cells resulting in better cellular hydration. Increased hydration not only causes the muscle to appear fuller and rounder but actually improves overall health by allowing a greater flow of nutrients into the cell.

How and when should creatine be taken?

1. Loading period: 10-20 grams (about 2-4 full teaspoons) per day, spaced throughout the day in 5 gram amounts, for 5-7 days is suggested.
2. Maintenance Period : One to two teaspoons (5-10 grams) daily.
3. Take creatine with grape juice or other high carbohydrate drink
4. You should take creatine one hour before a workout to give creatine time to get to the muscle. You need to take creatine on a daily basis to maintain the creatine levels in your system.

Energy for muscle contraction is provided by adenosine triphosphate (ATP) as it releases one phosphate molecule. This release results in the conversion of ATP into adenosine diphosphate (ADP). Phosphocreatine stores within the muscle supply a new phosphate molecule to reconvert the resulting ADP back into ATP. The abundance of phosphocreatine stores during short intense exercises such as weight lifting or sprinting determines your ultimate performance level. As phosphocreatine levels drop, your body loses it ability to quickly resynthesize ADP for additional muscle energy. Creatine supplementation improves athletic performance during intense exercise by increasing the levels of ADP that can be resynthsized.

Here is a great book on creatine:


Faqs All About Creatine :
How Does This Supplement Boost Athletic Performance
(December 1998)


Creatine : The Power Supplement
by Jack Challem (Editor), et al
(September 1999)