CREATINE ( A GREAT SUPPLEMENT )
Creatine is a substance that is naturally formed in our body. It is an amino acid-based compound that stores energy from the already existing amino acids and foods in the body. Some creatine rich foods are fish and red meat. Creatine is stored in the human body as a compound know as “phosphocreatine”, which further works as a reservoir of phosphate.
Phosphocreatine is a substance that stores energy in the muscular tissues and provides energy for muscular contractions. Phosphate produced from creatine is needed for regenerating adenosine triphosphate (ATP) molecules, which is the main fuel for the enzyme motors of the muscle in initial high-intensity muscle activity.
During muscle contraction, ATP (adenosine tri phosphate) loses a phosphate molecule to create energy and gets converted to adenosine di phosphate (ADP). Now in order to produce more energy ADP must be converted back to ATP. Now when ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine that is availaible to the body, the faster the body can produce ATP molecules, so that more and more energy is availaible for the muscle contractions. This is how creatine acts as a great energy source for short bursts of exercise such as sprinting, bodybuilding and other athletic activities.
These increased amounts of creatine slow the possibility of fatigue. Creatine helps in the synthesis of protein, which further promotes muscle growth and development.
The fact that creatine can provide energy instantaneously, in a short span of time makes creatine a very successful supplement for athletes and weight lifters as they need those sudden burts of energy quite frequently. Creatine has been shown to be especially effective in performance of repeated bursts of exercise because it enhances recovery.
Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball.
There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.
One thing is almost certain: If you take creatine, you’ll gain weight.
It’ll happen quickly, says Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. While the initial gain is water (about 2 to 4 pounds in the first week of supplementation), subsequent gains are muscle due to the increase in the workload you can handle.
Because creatine is an “osmotically active substance,” it pulls water into your muscle cells, which increases protein synthesis, Kerksick says.
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.
*** Creatine is one of my favorite supplements. It’s cheap and it works. Simple.
What are the side effects ?
Researchers are constantly studying creatine—for effectiveness and safety. That’s why many trainers and health experts support the use of creatine: Studies indicate it’s safe.
“Creatine is one of the most-researched sports supplements out there,” Kerksick says. “And there’s no published literature to suggest it’s unsafe.”
Greenhaff has been studying creatine for about two decades, and says he never encounters the cramping that is sometimes reported. “I’m not saying people don’t experience cramps, but I don’t believe it can be very common,” he says. “If there were any major adverse side effects, we would have seen them by now.”
But there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal.
7 Rounds – 7 reps each exercise
Wall Balls (20# / 14 #)
Over head squat (95# / 65#)
Clapping Push ups (or regular)
Push Press (95# / 65#)