The quest for muscle has caused an entire industry to produce supplements aimed at men and women who are looking to increase lean muscle. Many of these products promise results and cite private studies to support claims that have not been proved or evaluated by the Federal Food and Drug Administration. However, creatine monohydrate is a supplement that has been researched extensively by credible sources and proved to have muscle-building benefits with little to no side effects when used correctly.
History
The term creatine was created by French scientist Chevreul. It comes from the Greek word for flesh, as the compound was discovered while doing research on skeletal muscle. As time passed and more research was done, it was found that creatine promoted weight gain and aided in nitrogen balance, which is associated with lean muscle growth. In the early 1990s, a company called EAS released phosphogen, the first creatine supplement.
Function
Creatine is a naturally occuring compound found in the muscles of your body. According to Creatine-monohydrate.org, its function is to store energy from amino acids by turning into phosphocreatine and providing energy for forceful muscular contraction. It is also required for the production and replenishment of ATP, which is depleted during muscular contraction. As ATP, or adenosine tri phosphate, is depleted, it turns into ADP or adenosine diphosphate. Phosphocreatine provides the necessary phosphate to replenish an athlete's ATP, providing more energy. The larger amount of creatine available, the more ATP that can be created.
Benefits
Creatine helps to draw water into the muscle cells, giving them more volume and a fuller and harder look. It also provides energy for short bursts, which is ideal for a body builder or weight-training athlete who would require repeated bursts of energy to perform a lift or move. It also slows fatigue and aids in recovery.
Loading
Most creatine manufactures advise a loading phase of 30 g of creatine for the first week of supplementation to avidly saturate the cells with it. After that, an average of 5 g to 10 g a day is advised to maintain optimal levels. The dosages can vary, depending on the weight of the user.
Side Effects
Creatine is a non toxic substance, however, some users have felt bloated from the excess water retained in the muscle cell. This bloated sensation can leave your muscles feeling slightly soft to the touch until your body has adjusted to the excess water.
Member Comments