Creatine Guide for Beginners
Note: Our top pick for the best Creatine supplement is Pumped Extreme Kre Alkalyn Creatine.
Creatine is probably the most recommend supplement on the planet. It's a safe supplement. It's not a steroid (an unfortunate myth).
Also, it's one of the lest expensive supplements you can buy. Much cheaper than whey protein (I know because I buy both).
Before I bought my first tub of creatine, I wanted to know what I was getting into.
So I put together this helpful creatine guide for beginners which has the most frequently asked questions about creatine.
What is Creatine?
Creatine is a 3 amino acid compound that is naturally found in our bodies. The 3 amino acids; arginine, glycine and methionine help to provide the energy we need to make quick and/or any explosive movements. The muscle contraction performing this fast action will initially be fueled by ATP (adenosine-triphosphate).
The problem is that this ATP energy provided for this action to occur only lasts about 10 seconds. In order for this required ATP energy to continue the Creatine phosphate is able to give up one of its phosphate molecules to form ADP (adenosine-diphosphate). This immediately increases the muscle's energy supply because it's creatine phosphate increases the rate of ATP supply.
This reaction therefore increases the capacity of the muscles to do work improving energy efficiency of muscles. Research shows conclusively that creatine improves training intensity as well as recovery time. The same research also finds that creatine is able to go through the wall of the stomach directly into the bloodstream released into muscle cells, where it is then converted into CP (Creatine Phosphate).
What is Creatine Phosphate (CP)?
Creatine Phosphate is actually an organic compound only found in muscle fibers. CP is then deliberately fractured enzymatically so that it can be used for ATP production.
What is Adenosine Triphosphate (ATP)?
ATP is also an organic compound that is found in all muscles. When ATP is broken down enzymatically it is able to yield energy to enable a muscle contraction. Creatine is then able to enhance the body's ability to manufacture protein within all the muscle fibers that have creatine available, this is then able to increase your muscle mass through Creatine cellular hydration.
What is a hydrated muscle?
When a muscle fiber is hydrated sufficiently the muscle permeability is increased. This increased permeability allows amino acids to go directly into your muscle cell. When you are able to increase the number of contractile proteins called actin and myosin, it increases the ability of muscles to contract and perform physical work. I.e. creatine increases your strength to perform more reps with a weight that you did previously.
Does Creatine allow you to train with higher intensity and speed up recovery?
When creatine is taken in combination with a nutritionally adequate diet sports science has now conclusively proven that it will not only increase the intensity that you train with but will also speed up the recovery process.
How much Creatine should you take?
Your recommended daily dosage of creatine will depend on your body-weight. The list below is self-explanatory:
140lbs or less = 5-6grams every day; maintenance dose
141lbs to 168lbs = 6-7.5 grams every day; maintenance dose
169lbs to 199lbs = 8 grams every day; maintenance dose
200lbs to 242lbs = 8-10 grams every day; maintenance dose
242lb+ = 10-12 grams every day; maintenance dose