Creatine Supplement Guide - Complete Creatine Guide!

What is Creatine?

Creatine is a natural compound made in our bodies to supply energy to our muscles. Its chemical name is actually ‘methylguanido-acetic acid’, but who wants to pronounce that in day-to-day life! Creatine is formed from three amino acids; arginine, methionine and glycine. The chemical process is not worth explaining as its relevance is null and void to training circumstances.

Creatine is produced in our liver primarily, and our pancreas and kidneys also. Its transported to our muscles via our bloodstream and is converted to creatine phosphate, this is achieved by the enzyme creatine kinase, which helps bond creatine to a high energy phosphate group.

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Answer:

Creatine is a very powerful supplement for both bodybuilders, but regular athletes as well like sprinters and throwers. It’s been confirmed beyond any reasonable doubt by numerous scientific studies available online.

The three most beneficial benefits to bodybuilders are:

- Improved quality of interval training
- Increased strength
- Starving off injury

Creatine ethyl ester, (or creatine ester or cre-ester) is a substance that works as an aid in athletic performance and muscle development in bodybuilding. It’s an ethyl ester derivative of creatine, which is what it comes from. Once in the body, creatine ethyl ester is converted into creatine.

Creatine monohydrate has a much slower absorption rate than ethyl ester, as well as a shorter half-life. This is because ethyl ester is a little more lipophilic. The ethyl group of creatine reduces acid celebrity and accelerates the breakdown of creatine. It’s been concluded that after all the benefits of creatine ethyl ester, it’s not as good of a source of creatine as creatine monohydrate is.

If you’re looking to produce optimal results with creatine, your muscle stores must be satured with it.  To do this, you need to load the creatine for 5 days at about 20-25 grams.  Spread this throughout the day into 4 or 5 services.  This is the quickest and probably (arguably) the best way to saturate your muscles with creatine.

After you go through this inital 5 day phase,  you need to take 5-10 grams a day to maintain your levels of saturation.  Any creatine you take after this will be excreted as creatinine.

Creatine monohydrates increase the energy of your muscles. It does this by increasing the amount of ATP (adenosine triphosphate) in your body, something that your body relies on for strength.  ATP provides this energy by releasing a phosphate molecule,  transforming it into adenosine diphosphate.

The energy produced by this transformation lasts for about 10 seconds, immediately after more ATP is produced.  This is where the creatine monohydrate comes into play and provides it’s phosphate to ADP making more ATP.  This ATP, once produced again, is used as energy.  The more creatine you have, the more energy you have.  It’s a cycle.

The body’s ability to generate ATP depends on the supply of creatine.  Having extra creatine in your systems allows you to work your muscles to their maximum potential.  However, this doesn’t mean you simply take as much creatine you want –regardless of the amount you take, you still lose energy molecules as you workout.