Creatine
Creatine monohydrate is formed in the human body from the amino acids arginine, glycine and methionine primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.The rest is located in the brain or heart. Certain foods such as beef and oily fish contain creatine monohydrate. However the quantities a person would have to digest for the desired amounts would not be practical.
Creatine is stored in the body as creatine phosphate. The average 160lb person contains 120 grams of creatine phosphate.
In short duration explosive sports such as sprinting, weight lifting, rugby, ATP(adenosine tri-phosphate) is the energy system used. When ATP is depleted it uses your bodies creatine phosphate reserves to produce more ATP energy. Supplementing with creatine monohydrate increases your body’s pool of creatine allowing more ATP to be formed, resulting in more work being performed.
For optimum effect, load up on creatine as follows: 5 grams 5 times a day for 5 days, followed by a maintenance dose of 5 grams twice a day.
Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.
The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight.
Important Note: In some cases (different medical conditions) creatine can have side effects and for this reason the best thing before taking this supplement consult your doctor or physician.
