You take creatine before because of the idea that it will be in your bloodstream before, during, and after your workout, so that when you deplete your stores of creatine, you will have creatine readily available in your bloodstream to replenish your store of creatine, as opposed to having it in your bloodstream after a workout.
You need not do a loading phase though. It's a waste of money and time. Generally about half of the creatine that's stored in your muscles is made in your liver, kidney, and pancreas. You need only get the rest from dietary sources.
You also need not supplement it. Creatine is found naturally in fresh meat and liver (as well as the brain and the testes), though predominantly in meat rather than anywhere else. It's amazing marketing that has convinced people that they need to supplement creatine. But if you wish to, go ahead because it's not useless.
I have read a couple of different mags that state if you take in creatine for a given time you body stops producing it. Don't know if it is true or not. Do know never really helped me enough to supplement it.
From what I understand, we only stop biosynthesizing creatine when our stores of it in the body is close to being, if not completely, saturated, which can be accomplished through supplemenation. When we use it up, we will continue biosynthesizing it as we always have, provided that we are not continuing supplementing creatine. I doubt that it becomes a permanent situation, though I have no evidence of this.
And be careful of what you read in the magazines. I feel as if 99% of the content in there is BS.
It only stops producing it while you are supplementing it. Know what you mean about the mags. I have been doing this a while now. Have pretty much weeded out the BS ones. LIke the ones that show the super freaks drinking this before workouts and getting this BIG!!!!!!! LOL
Creatine is directly involved in the body's energy production, protein synthesis (muscle building) and neuro-muscular function. In addition, it is naturally found in the body and supplied through the consumption of certain foods.
Most commercially available creatines have been inefficient in recharging adenosine triphosphate (ATP). The unique and natural molecular design introduces the most potent and bio-available creatine to this process, resulting in significant strength, mass, endurance and recovery without side effects.
Creatine is a critical component of the body's process of storing and using ATP as energy. Creatine helps recharge ATP after it has expended phosphate molecules and becomes adenosine diphosphate (ADP) in the normal process of work or exercise. As ATP loses a phosphate in this process and becomes the bio-inactive molecule adenosine diphosphate (ADP), creatine assists by replenishing ADP with a phosphate creating the useful ATP thereby increasing energy output.
Basically Rog, at least from my experience, it draws more water into the muscles allowing a better pump, growth, etc. I cut any creatine at least two weeks before a contest as to not hold water.
I've tried a few products, most have been tough on my digestive tract. I have been using "con-crete" with some success. Like anything, try it, if it works, cool, if not, toss it and move on!
It's not the size of the dog in the fight, it's the size of the fight in the dog.
Although stimulated by insulin, the activity of the creatine transporters is inhibited by creatine itself. Therefore, too much creatine blocks its own absorption into skeletal muscle. However, these studies were conducted on the transporters of laboratory animals. Therefore, the significance of these studies to humans remains to be seen? However, if the creatine transporters of humans do behave in the same way as those of laboratory animals, then supplementing too frequently may prove counter productive.
Post by musclebasix on Jan 30, 2010 17:53:33 GMT -5
Creatine preworkout is a great way to help to decrease fatigue and help increase your ATP levels for "quick muscle energy". mrbeefy explained the process just as I know it, so there is no need for me to explain, since he did a very good job at it. I highly recommend using creatine to break through plateaus and keep your recovery rates up. Creatine has been studied in over 200 clinical studies all which have proven it to be quite effective for building lean muscle, decreasing fatigue, and even decreasing body fat in some studies. You do not want to use it too close to a show because it does have a tendency to hold water. Since there are many different forms of creatine it can get quite confusing and you can waste a lot of money trying all of the different types.
Forms I DON'T recommend: ethyl ester, hydrochloride, malate (the reason I DON'T recommend these are because they contain more creatinine than the other forms. Creatinine is the byproduct of creatine that cannot be absorbed by the body, making it useless)
Forms I DO recommend: kre alkalyn- This form of creatine is a 100% stable and PH balanced form of creatine monohydrate. It is a patented form and has numerous studies proving it more effective than other forms. visit : www.kre-alkalyn.net/ to read the studies and learn more about this form of creatine. conjugated- the most popular product in this form is CON-CRETE. You do not need much and people that use this form usually have very good results. It works best if it is mixed with juice or gatorade because the sugar will help the delivery process. pure creatine monohydrate - The original form. This form of creatine has over 200 studies on it and has been shown to be very effective. However, sometimes because of its lower absorbtion rate it sometimes bloats people and that is why I usually recommend kre alkalyn or con-crete. But many people have great results with this form without any bloating