Why you should take Creatine

Thru all my athletic experiences, competitions and research trials, I have searched the globe (and internet) for natural and effective ways to increase muscle strength and the speed my recovery from high intensity cardiovascular and heavy resistance workouts. For years I have used Creatine and have felt the difference in my overall strength, lean muscle mass, faster recovery times and delayed onset soreness.

Creatine (methyl guanidine-acetic acid) is a chemical substance that is naturally found in primarily skeletal muscles. Skeletal muscle possesses approximately 95% of the human body’s total creatine. Creatine is a nitrogenous compound that supplies energy to the cells thru ATP (adenosine triphosphate). The kidneys and liver naturally produce creatine which is transported thru the blood to skeletal muscle. This active transport of energy is used during high activity and intensity demands of skeletal muscles. The liver primarily produces creatine which is made up of three specific amino acids, arginine, glycine and methionine. Other sources come from a diet of fish and red meat. The human body stores about 120 grams which is based on a 160 lbs. male. The most convenient way to increase creatine is thru nutritional supplementation. Creatine monohydrate is the most common form that is used by many athletes today. Studies have shown that vegetarians have significant lower amounts of total creatine in the body. Additionally, vegetarians who used creatine have shown the same level as their fellow carnivores.

The performance benefits of creatine used in bodybuilding and high performance athletes are well known. Benefits include enhanced performance, muscular strength, lean body mass and improved recovery from delayed onset soreness. The most noticeable effect is the gain is overall muscle size. In resistance exercises the maximum force of the muscle contracted is increased also in both men and women. Creatine also allows the more efficient production and replenishment of ATP in the muscle tissue cells itself for the increased energy requirements. This supplement also increases the amount of H2O in the muscle, which causes increased cell size and very mild weight gains. The initial loading phase is about 2 weeks, where much higher levels (over 10 grams) are consumed to saturate the muscle tissue and plasma blood levels. Post loading standard doses are between 2-5 grams on a daily supplemental program. The individual amount that is assimilated is genetically preset which the excess is just eliminated as a waste product. Recent patents in Creatine design, Kre-Alkalyn that is molecularly buffered with the correct pH for improved breakdown in the intestinal tract and use by muscles during strenuous exercise. Creatine is 100% natural and is not a hormone or banned stimulant.

There are only a few documented side effects that are known from creatine usage, which is mostly digestive and absorption (gas, bloating) problems in nature. I have personally found that lowering the amount consumed reduces this effect on the digestive system with minimal to no effects along with gradually increasing up to your desired level. I currently consume approximately 5 grams per day which works very well for me with my very active lifestyle. Asthmatics and people with kidney disorders should avoid the use of this supplement completely.

I use MTS Nutrition Creapure Creatine in my supplemental daily routine after any cardio or heavy resistance exercise. I recovery much faster (even when training at my peak) with minimal post workout soreness, increased muscle strength and lean muscle mass. I have also cycle on and off creatine every two to three months. My reasoning is that the body is always changing and adapting, so lack of variety the body doesn’t respond as well to very high physical demands. This slight variation gives your athletic training and physiology room to have continuous gains and improvements thru your continued athletic career. Thanks for reading, Dr. Joe