Friday, April 28, 2006

What is creatine??

Creatine is a naturally occuring substance in our bodies. We can synthesize creatine in the liver, pancreas, and kidneys from the amino acids Arginine, Glycine and Methionine.


Q: Is creatine a steroid compound?
A: No, it can also be found in foods such as steak, fish, pork, tuna, etc.

Q: I heard whole-food sources were the best, as supplements only act to supplement your diet. So is eating whole foods superior?
A: The amount of creatine we get from food is very, very little. In order to saturate creatine levels in our bodies, creatine supplements are used for best effects.

Wednesday, April 26, 2006

What are the benefits of creatine?

Creatine benefits you in 4 ways.

1. Increased energy
2. Cell volumization
3. Delayed lactic acid build up
4. Improved protein synthesis


Q: How do the above 4 help me get bigger muscles?
A: 1. Increased energy leads to harder workouts, hence bigger muscles.
2. Cell volumization draws water into your muscle cells, and volume equals size.
3. Delayed lactic acid build up delays the "burn" in your muscles, allowing you to push yourself harder in training.
4. Protein is an essential amino acid used to repair muscles. Improved synthesis rates lead to better gains.

Q: I train for fitness, how would creatine help me?
A: We're not sure what sort of training you do when you "train for fitness", but we'll assume it's for endurance. Cell volumization and improved protein synthesis probably would not appeal to you, but increased energy and delayed lactic acid build up would mean that you can train longer and harder. (Regardless of whether it's for endurance, size or strength)

How does creatine work?

In your body, you have a compound called adenosine tri-phosphate (ATP). When your body needs energy, it taps into these energy-containing compound. One phosphorus atom breaks off from ATP, converting it into adenosine di-phosphate (ADP). This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. What creatine does is release phosphorus to combine with ADP to get ATP.


Q: So how does having more ATP do anything to help us?
A: More ATP, in simple terms, means more energy. This energy can be used to work out harder and hence you will experience better gains.

Q: Aren't carbohydrates and fats sources of energy as well? Why creatine?
A: Yes, carbs and fats should be your primary sources of energy. However, it takes longer to tap into such sources especially in activities requiring short, quick bursts of energy. This burst of energy can be used to finish the last repetition which you may be unable to complete. (More work means better gains.)

Creatine supplementation


Q: How much creatine should be taken?
A: Though many recommend 5g of creatine before workout, research have shown that 3g works perfectly fine for a 200pound athlete.

Q: When should creatine be taken?
A: The most common recommendation is to take it pre-workout, but recent research have pointed out that post-workout supplementation works better.

Q: Is creatine safe?
A: Yes, it is 100% safe. Diarrhoea and cramps have been reported in some creatine users, but is no cause for concern. The cramps are probably caused by the osmotic properties of creatine, just drink more water.

Q: Do we take creatine like protein, all year round?
A: Our bodies are often quick to adapt, therefore it is our personal recommendation that you cycle it equally. Perhaps one month on and one month off. The body does not become desensitized to creatine, as it is naturally occuring. Instead, the cells which draw creatine into your cells may become desensitized. Therefore cycling is similar to giving them a break.

Alright, I'm interested in creatine! Where do I start?

As this site is meant solely to educate, we do not promote any products on this site.

This creatine works the best!

Ultimately, creatine is creatine. New products often promise enhanced or faster transportation for better results. However, many research reports have established that these creatine products often do not work as they are either unstable forms of creatine or for some other reason. Simply put, your creatine may have broken down into creatinine by the time it reaches your supplement store. [Note: excess creatine is broken down into creatinine, in other words it's useless]

While we cannot say that all new creatine products would be like those in the past, our recommendation is to stick with the trusty powder creatine monohydrate.


This information is for educational purposes only. The information provided on this web page is not intended to treat, prevent, or cure any disease. You should always ask your doctor before starting any type of creatine regime or supplementation. The author assumes no liability of any use of the information on this webpage. Remember that all bodies are different, just as some people may experience cramps, some don't. If your body is predisposed to kidney failure, then there is a chance that creatine supplementation may speed up this process.