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Thread: Your creatine questions answered

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    Default Your creatine questions answered

    What is creatine?
    Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. It is naturally produced in the human body from amino acids primarily in the kidney and liver. It is then transported in the blood for use by muscles where approximately 95% of the human body's total creatine is located.

    What are the benefits of creatine supplementation?

    Benefits of creatine supplementation include an increase in high intensity exercise performance, increased strength, fuller looking muscles, increase body mass and faster post workout muscle recovery.

    What does creatine do for you physiologically?

    Its all about the ATP (adenosine triphosphate). ATP is a high energy molecule that stores the energy we need to do just about everything, including muscle contraction. When your muscles contract ATP loses one of its three phosphates and becomes ADP (adenosine diphosphate). Creatine then releases its phosphate and combines with ADP to form more ATP and the cycle stats all over again. More creatine in the muscle means more ATP generation. This allows you to get a few more reps out of each set, causing greater damage to the muscle fibers and stimulating greater protein synthesis.

    Does our body already make creatine?
    On a daily basis we naturally produce about 3g of creatine and the average 200lb man has about 150g of creatine stored in his muscles.

    What creatine should I buy? Which one is the best?
    Creatine Monohydrate. Anything else is probably more expensive and a waste of money. All of the studies showing the safety and efficacy of creatine involve creatine monohydrate.

    Is creatine similar to steroids?

    No. Not even close.

    Does creatines effectiveness diminish over time?
    No. In fact creatine provides the most benefit when your muscles reach a saturation point which can take up to 30 days. After that it is ideal to maintain that level. There is no need to

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    Some studies you guys might be interested in...

    1. Casey A, Greenhaff PL. "Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?" Am J Clin Nutr 2000;72(suppl):607S-17S
    2. Okudan N., Gokbel H. "The effects of creatine supplementation on performance during the repeated bouts of supramaximal exercise." Am J Sports Med Physic Fit 2005 December;45(4):507-11
    3. Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E, Almanda AL. "Effects of creatine supplementation on the body composition, strength and sprint performance." Med Sci Sports Exerc. 1998 Jan;30(1):73-82
    4. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. "Long-Term creatine intake is beneficial to muscle performance during resistance training." J Appl Physiol December 1997 83:2055-2063
    5. Bird, Stephen P. "CREATINE SUPPLEMENTATION AND EXERCISE PERFORMANCE: A BRIEF REVIEW" J Sports Sci Med 2000;72(suppl):607S-17S
    6. Raweson ES, Volek JS. "Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance." Title of Periodical Day Month Year: pages. Medium of publication.
    7. Brose A, Parise G, Tarnopolsky MA. "Creatine Supplementation Enhances Isometric Strength and Body Composition Improvements Following Strength Exercise Training in Older Adults." J GerontolA Biol Sci Med Sci 2003 58:b11-b19
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    good post. creatine one of the only otc supps that has been out there for years and works.
    bbf, wcbb, cm

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    I know I guy that took it and stopped he musta lost 10 pounds I seen him

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    Good info indeed....one of my all time favorite supps.

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