Creatine Monohydrate 101: The Research Behind a Phenomenon
There are many supplements out on the market that are legal and can be purchased over the counter (like creatine monohydrate that we are about to talk about). Even though these supplements are legal, not all of them will promise to help achieve fitness goals. Some products out on the market are merely a placebo and will not do anything the label says it is capable of doing.
There are also some supplements out there that cause side effects worse than the supposed beneficial outcome of the product itself. Throughout this course, you will be supplied with information based on research findings on creatine monohydrate.
Creatine monohydrate is known as a physiological sports ergogenic and also a nutritional sports ergogenic. Creatine can be found in small amounts in animal foods and can also be produced in the liver and kidneys from amino acids (arginine, glycine, and methionine).
However, much of the creatine that is found in food is destroyed when cooking. Creatine is a substance that is naturally found in our bodies. Over 90% of the creatine in the human body is found in muscle. Bodybuilders consider creatine a necessity for getting results.
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Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle mass and strength gains. Creatine can help support protein synthesis, which helps muscles grow. Creatine supplementation has been studied for over 80 years – broad use of this substance has only gained popularity in the past decade.
Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.
Dosages
There have been many studies done to try and determine which dosage of creatine will give athletes higher performance levels. Most studies done on creatine used approximately 20-30 grams per day. These dosages have been consumed in 4-5 equal doses per day for 5-7 days (loading phase).
Many athletes prefer to use the powder form of the substance, which can be mixed in with fluids and is quickly directed into the bloodstream. Creatine is best absorbed when taken with carbohydrates. The best time to take creatine is directly after a workout – this is when your muscles are most receptive to absorbing creatine from the blood.
Creatine Monohydrate Theory
There are many factors that can be improved with the supplementation of creatine. Though some of the factors are not clinically proven to work for everyone, nonetheless these factors have been increased in some subjects who were examined in the lab.
Creatine is used to increase physical power and mechanical edge. It is also used to increase high power and speed in sporting events that use energy primarily from the ATP-CP energy system. Creatine can help burn fat and increase muscle mass. It also claims to increase strength in the elderly.
Scientists have come up with many different theories as far as what creatine actually does for the human body. They have been studying how much creatine should be ingested and what creatine does once inside the muscle itself. They have come up with a standard as to how many grams each person needs per day to see results.
Creatine supplementation could increase the amount of creatine in the body, thus improving performance in high power and speed skills. “Muscle stores of CP may split and release energy for the rapid resynthesis of ATP, although the supply of CP, like that of ATP, is limited. The combined total of ATP and CP might sustain maximal energy production for approximately 5-10 seconds of maximal effort” (Williams, 1998).
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