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The major
challenge for athletes and physical fitness buffs is to keep the muscles
and brain energized. This is especially the case for endurance athletes
who also need to recover their muscle power quickly after an intense workout
and exercise.
Muscle contraction
and relaxation are driven by energy in the cells provided by the compound
adenosine triphosphate (ATP). Muscles have only a limited supply of ATP,
however. The ATP levels are rapidly used up during exercise, particularly
in short, intense bursts of anaerobic activity. Many an athletes needs
immediate replenishment of energy in the muscle during demanding regimens,
such as sprinting and weightlifting. In these situations, the body produces
ATP: The energy currency in the cells, which powers muscle movement and
control.
How much
and how efficiently is ATP produced depends upon the amounts of creatine
phosphate stored in the cell. Creatine is the biomolecule, which produces
ATP. Creatine is indigenous to the human body, and is produced by the
liver and stored in the brain, skeletal and heart muscles where it serves
as a ready pool to produce ATP. Creatine is the key substance that helps
speed up the ATP refueling of the muscle. More creatine in the muscle
means greater energy production that allows muscle to work longer and
at higher intensity.
How does
creatine help the muscle perform at higher efficiency and recover faster?
Creatine saturates the muscle to convert it into ATP. This conversion
takes place in the absence of oxygen and is, therefore, used as an anaerobic
pathway for energy.
Creatine
is, however, more than just an ergogenic nutrient: It has a voluminizing
effect on the muscle. Cell voluminizing, or cellular hydration, involves
binding of water to the muscle fiber. In turn, this binding gives rise
to the "pumped" look. Since water is bound inside the muscle,
the athletes using creatine do not have the "puffy" appearance.
In other words, the muscle looks larger but, more importantly, has improved
strength and has high energy and intensity. That allows the athlete to
recover faster and have more energy for each training session.
What is
Creatine Monohydrate Dosage?
Creatine
is taken in two phases. The first phase is the so-called "loading
phase when creatine is used to load the body. Depending on the individual,
it could vary between one and five days with approximately five grams
of creatine is taken three to four times a day. In the "maintenance"
phase following the "loading" phase, creatine levels are maintained
by a dose of five to 15 grams per day in divided dosages of five gram
at one sitting for up to three months.
Who Uses
Creatine Monohydrate?
According
to reports professional athletes and Olympians use creatine monhydrate
to enhance their performance. Creatine is taken most commonly ingested
by weightlifters and bodybuilders. Since muscle strength and endurance
increases all athletic performance, athletes of all stripes benefit from
creatine supplementation, including runners, swimmers, cyclists, skiers,
martial artists, wrestlers, football and rugby players and tennis and
basketball players.
Is Creatine
Found in Foods?
To varying
degrees creatine is found in many foods. The richest source of creatine
is lean red meat and fish. A 2.2-pound steak contains roughly six grams
of creatine. It should be pointed out that eating large amounts of red
meat might be unhealthy.
Is There
Creatine Deficiency?
Since creatine
breaks down rapidly during the first few minutes of intense exercise,
creatine deficiency may ensue. That may result in decline in muscle power
and onset of fatigue during intense muscle contractions.
Is There
Creatine Balance in the Muscle?
Yes, the
muscle has creatine equilibrium. Creatine has a normal turnover rate of
2 grams per day. That is, two grams of creatine are irreversibly degraded
and, in its place, equivalent amount is synthesized to replace it. There
is a balance between creatine pool inside the muscle cells and creatine
circulating in the blood. After the start of creatine supplementation,
this balance may be slightly perturbed, but the body quickly adjusts to
the new equilibrium within a few days.
Supplement
Facts
Serving
Size: 1 Teaspoon (5g)
Servings Per Container: 200
Amount Per
Serving:
Creatine
Monohydrate: 5 grams
Directions:
As a dietary supplement, take one rounded teaspoon, approx. 5 grams
and mixed in 5 ounces of water or fruit juice, two to three times a day,
evenly spaced, on an empty stomach.
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