CREATINE, WHAT..WHY..WHEN

What is Creatine?

 Creatine comes across as one of those supplements you hear about almost always in the athletic training universe.

 Creatine facilitates production of ATP in the body, which in turn initiates short power-bursts in the body. Although there has been a fair dose of controversy attached to it, most of the scientific community shares a consensus over its proven worth in strength building and muscle growth.

Why Creatine?

When used safely and under supervision, there is a range of the benefits that come bundled with the use of Creatine. Here is a short pull-together.

1. Creatine Supports Work of High Intensity

The capability of the body to perform high intensity work is enhanced with Creatine. As a by-product you also build lean muscle that aid in performance gains.  

The molecular form of creatine supplies the high-glycolytic Type 11b fibers with ready energy that ensures these fibers do not show premature fatigue. This results in better muscular contractions and provides athletes the extra cushion of energy to carry out high intensity work.

2. Creatine Facilitates Recovery Assistance

Most recent studies on Creatine have been centered on its properties in post-workout muscle regeneration.

In a 2004 study conducted by Santos and colleagues, the effects that creatine supplementation bore on muscle cell damage of athletes running a 30km race was observed. In conclusion, the researchers stated that the supplementation alleviated the damage suffered by muscle cells.

This was one of the many instances that proved the efficacy of Creatine in muscle-cell recovery.

3. Creatine Aids in improving Anaerobic Capacity  

In one of their very conclusive studies, Ziegenfuss and colleagues showed how creatine supplementation for merely three days, heavily aided in cycle sprints and muscle volume in high-endurance power athletes.

The study involved twenty athletes - ten males and ten females. They were administered Creatine at the rate of 0.35 grams for every kilogram of (fat-free) mass they consumed. The workout involved ten second cycle sprints with a minute of break in between.   

On an average, the athletes demonstrated results that included 0.9 kilograms of mass increase and 6.6% of thigh volume expansion. This clearly highlighted the anaerobic capacity building bt Creatine.

4. Muscle Volume Building Benefit of Creatine

Creatine causes rapid inflation in muscle cells and facilitates a heavier and more muscular appearance.

Complementing the greater muscular build, Creatine also helps in better protein synthesis. Most athletes add up to 6 pounds of weight in the first few weeks itself, largely because post Creatine supplementation there is rapid transfer of water from blood to muscles.  

5. Creatine Helps in Methylation

The favorable role of Creatine in power output and energy production has been established beyond doubt. Research has also shown that Creatine provides a generous anabolic rush through methylation.

The process of methylation is paramount in supporting life. Supplementation by Creatine enhances methylation and exerts lesser drain on the kidneys and liver. Consequently, the need to synthesize from amino acids is also alleviated.  

6. Creatine Also Supports Brain Functioning

Aside its acclaimed muscle building properties, Creatine has also proved to be beneficial to the nervous system. A study by fellow researchers Schulze and Wyss has shown that Creatine is implemental in treating numerous vascular, muscular and neurodegenerative diseases.   

The study also established that Creatine acts as an agent that protects the nerve cells from harmful environmental stimuli. Creatine has also proved as a vital deterrent of mental trauma caused by Reactive Oxygen Species.

In comparison with Placebo, Creatine has shown better promise in enhancing intelligence.

7. Bone Healing is Faster With Creatine

Studies by Gerbin and fellow researchers in the Institute of Cell Biology Switzerland, established the significant role of Creatine in addressing osteoporosis. This is because Creatine plays the catalyst in production of Alkaline Phosphate (ALP).

In the research, the role of Creatine in producing cell energy was directly linked with its property in bone healing.  

8. You Avail Better Glucose Tolerance with Creatine

Since Creatine has shown proven results in Glucose tolerance enhancement, it can prove to be an effective aid in countering diabetes.  

9. Creatine Can Curtail Sarcopaenia

Sarcopaenia is the natural muscle loss that occurs with aging. Common reasons include lower production of anabolic hormones (like testosterones), growth hormones and insulin.

The fast twitch fibers are the first ones that get sacrificed in Sarcopaenia. As already stated, the growth of these fibers is facilitated to a great degree by Creatine supplementation. 

The supplementation of Creatine in the older stages of adulthood can alleviate effects of  Sarcopaenia.

1. Better Muscle Growth and Performance for Vegetarians

Most vegetarians are susceptible to missing out on natural Creatine consumption as opposed to their meat eating counterparts.

In a study by researcher Burke and his team, Creatine was supplemented both to vegetarians and non-vegetarians. After the two-month long study, it was found that the vegetarians showed greater increase in lean tissue, phosphocreatine and overall performance when compared with the non-vegetarians.

This clearly indicated that vegetarians are more open to receiving the gains offered by Creatine.

Overall, researchers have found that creatine will provide the following benefits:

When to Take Creatine?

Going by the above mentioned benefits of Creatine, you may use Creatine as a supplement if you are

1. An endurance athletes or a bodybuilder
2. Aging and prone to Sarcopaenia
3. Suffering from neurodegenerative disorders
4. A vegetarian and have lower levels of natural Creatine

Types of Creatine

Given the numerous numbers of brands that come floating up every year, it is important that the right type of Creatine is supplemented to the body. The result of supplementation depends greatly on the type of Creatine that is used.

Creatine Monohydrate

The monohydrate is the common form of Creatine and has been used for most of the scientific and research purposes. This water-bound variety provides 88% pure Creatine for every molecule.

Micronized Creatine

Creatine Monohydrate, when available in smaller molecules, is called Micronized Creatine. Since the molecule have been shredded in size, this form of Creatine is easier for the body to absorb and saves the stomach from discomfort or irritation. 

Creatine Phosphate

In order for Creatine to produce effective results, it is important that it combines with phosphate molecules to become Creatine Phosphate. However, studies have concluded that Creatine Phosphate has 62.3% Creatine per molecule as opposed to the 88% count in Creatine Monohydrate.

Creatine Citrate

Creatine Citrate is the nascent Creatine that is bonded with some distinct molecules to aid in absorption. This variety of Creatine contains 400 milligrams of active creatine content per gram. Though it is very expensive, it is advised for people who have an exaggerated tendency of stomach discomfort from regular Creatine supplementation.

Creatine Ethyl Ester

CEE or Creatine Ethyl Ester has greater solubility that regular Creatine. It has absorption rates of up to ten times more than that of regular Creatine. The high solubility of CEE makes way for smoother transport into body membranes and muscles.

Kre-Alkalyn

Kew-Alkalyn is touted to have one of the highest rates of absorption in the Creatine family. It is produced under a greater PH level compared to Creatine Monohydrate. With the high absorption rate, there is a near absence of the loading phase, there is no Creatine bloat and results are immediately visible.

Creatine Serum

The Creatine Serum is perhaps the most controversial variety. Some reports claim surreally great results and others advocate absolute absence of results. Its popularity is largely based on the lack of a landing phase and ease of use. Being liquid in form, direct oral administration is possible.

 However, there are strong evidences of the serum being largely futile as Creatine is rendered as ineffective in the liquid form.  

Effervescent Creatine

This form of Creatine is a combination of sodium (or sugar) with a chemical that produces the effervescence. The absorption level is said to better than that of Creatine Monohydrate and the taste is on the more agreeable side of the scale.