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Creatine Questions, Everything You Need Answered

By Gunny Jones

methionine and glycine.

Creatine – does it work? Supplements do exactly that – supplement. But, yes, creatine, when taken at the right dose, will help a person receive the desired effects. Creatine is without doubt the most researched body building supplement of all-time, There is overwhelming evidence that it helps improve muscular performance. Only a small proportion of users report no noticeable improvements using creatine.

What does creatine do? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate molecule.

Creatine tops up your ATP. Once broken down the molecule releases energy for contraction of the muscle. When used, ATP must be replenished by re-producing phosphates. CP is the transporter for phosphate. CP removes its phosphate to ATP freeing creatine to form the bi-product creatinine for removal from the body.

Some studies have been conducted to show that higher quantities of creatine present in the muscle, the more effectively ATP can be replenished. This means the user will have more energy from the ATP. To summarise, Creatine enables you to have higher amounts of energy to lift heavier weights, and at a higher intensity.

What is creatine loading? Creatine loading is where the subject takes a high dose of creatine for the initial few days which is then followed by a maintenance lower dose for a few weeks. Some studies have shown that this achieves a higher concentration of muscle CP then by simply taking a maintenance dose alone. There are a number of loading regimens, but the following one seems to be optimal and most cost effective: 10g per day – Week One 5g per day – Week Two & Three 3g per day – Thereafter as maintenance

When will the effects of Creatine become noticeable? This varies from person to person. Often with the cell volumisation effects, you should see an increase in your weight after only the first week. You will begin to feel fuller in your muscles, more energy at the gym and will be able to lift and rep heavier weights within 1-2 weeks. Size and strength gains from creatine will be found within the first month of use.

How much fluid should I drink while using creatine? It is not possible to put a figure on this, so in practice (and irrespective of whether you are using creatine or not, as a good fluid intake is crucial for performance) drink regularly and plenty throughout the day. Thirst is not a good indicator.

Is it ok to drink alcohol while using creatine? Alcohol should be avoided but in small amounts whilst using creatine it is ok, as long as it is not too frequent. Alcohol is a diuretic, which will dehydrate you. If you do drink make sure you drink plenty of water to keep up your hydration.

Are there any side effects when using creatine? Large quantities of Creatine monohydrate have been shown in many studies to be safe. However there are some side effects of creatine which you need to be aware of before starting a new course of the supplement. Nausea and Headaches are sometimes reported which is easily rectified by drinking plenty of fluid. At least 2 litres per day is suggested.

Is creatine supplementation for me? The aim of this article was for you to make up your own mind to answer this final question. Creatine is the most researched of all sports supplements and is still raved about by many sports people of different disciplines and definitely has a role in bodybuilding. However, despite the scientific hype, creatine is not the be-all-and-end-all of supplements in bodybuilding, as you can build an excellent physique without ever touching it. It is certainly no replacement for a good diet and more fundamental supplements like quality protein powders. It definitely may be worth giving creatine monohydrate supplementation a try to see for yourself, and I do not doubt that you will see and feel positive results.

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Article Citation
MLA Style Citation:
Jones, Gunny "Creatine Questions, Everything You Need Answered." Creatine Questions, Everything You Need Answered. 7 Oct. 2010. 17 Jul 2014 <>.

APA Style Citation:
Jones, G (2010, October 7). Creatine Questions, Everything You Need Answered. Retrieved July 17, 2014, from

Chicago Style Citation:
Jones, Gunny "Creatine Questions, Everything You Need Answered"

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