Creatine

WHAT IS IT?
Creatine is an organic acid that's produced naturally by our kidneys, liver and pancreas. It helps supply our muscles and nerve cells with energy.
About 95% of creatine is found inside muscles, while the other 5% is found in the brain, heart and testes. Creatine is 100% natural, and can be found in foods like fish, beef and other minor sources.


WHAT IS IT GOOD FOR and HOW DOES IT WORK?
Creatine is an excellent supplement for enhancing muscle size and increasing resistance to anaerobic fatigue.

Muscle Size:
Creatine starts by volumizing (super-hydrating) your muscle cells, which in turn makes them look larger. This volumizing effect is produced by creatine entering your muscle cells, and retaining extra water along with it. Because the extra water is retained inside the cells, you will actually look more muscular, not just puffy.
Another major benefit to your cells being super-hydrated, is that It promotes protein synthesis, glycogen synthesis and deters muscle breakdown.

If you don't already have a good amount of creatine stored in your muscles, you have the potential to put on easily 3-5 pounds in a one week loading phase. After that, simple maintenance will keep the weight on. The added weight will quickly convert to actual lean muscle, due to the increase in protein synthesis.

Increased Energy:
Creatine has the amazing ability to regenerate our bodies method of energy production, with extreme efficiency. It achieves this feat by donating a phosphate molecule to ADP (adenosine diphosphate), thereby restoring it to ATP (adenosine triphosphate). ATP is the key to energy production inside the body.
The normal process of regeneration takes much longer than this, making creatine ideal for anyone that will be performing intense anaerobic activities.


OTHER BENEFITS:
- Studies have shown creatine ingestion increased growth hormone levels by statistically significant amounts for 2-6 hours following consumption
- Acts as lactic acid buffer, delaying muscle fatigue


WHO SHOULD TAKE IT?
Basically, anyone with a desire for more energy, strength and an increase in lean muscle mass should take creatine. Not to sound like an advertisement... I say that because it's true!

There are many people that could benefit from creatine. Anyone that's into physical fitness, and performs anaerobic activities, would benefit greatly. Also, if you would like to quickly put on a few extra pounds, creatine is for you.
There is one particular group of people that could possibly benefit from creatine the most... Vegetarians. While our bodies produce small amounts of creatine on their own, a good quantity of creatine comes from the ingestion of meats.
That also means that vegetarians are likely to see much better initial results than those that do eat meat, because they have more room for extra creatine storage.

WHEN and HOW TO TAKE IT:
In my opinion, the best way to take creatine is the loading method, followed by a maintenance phase. the loading method is very simple, straight forward and you will notice the benefits much faster than if you start off on a maintenance phase.

The Loading Method:
Consume a total of 20 grams of creatine each day for 5-7 days. Split the 20 grams into four doses (5 grams each) throughout the day. Mix the creatine with water, tea, or a whey protein shake. Avoid mixing with acidic juices.
I like to take it with my morning protein shake, before and after workout, and then before I go to sleep at night.
NOTE: For best results, it is important that you drink more water than you normally would, while in the loading phase. if you do not, you could become dehydrated from the creatine pulling all the water from other parts of your body into your muscles. I recommend drinking at least 72 ounces of water each day, while on the loading phase.

After the loading phase, continue on a six week or more maintenance phase.
The maintenance phase is also very simple. Consume a total of 5 grams every day, split into 2 doses. I prefer to dose post workout, and before I go to sleep each night. If you like, feel free to take 3 doses of 2 grams each. You may achieve better results for yourself that way.

Cycling:
While there is no research to support it, one recommendation is to start a new loading phase after a six week maintenance phase. The reason behind this cycle, is because once you have gained a decent amount of muscle mass, there is more room in your muscles for the extra creatine. By repeating the loading phase, you will once again super-hydrate your muscles and give yourself another boost in mass.