Creatine
Monohydrate
Pure Creatine = Pure Results
Creatine
is an amino acid in structure consisting of arginine, glycine, and methionine.
Our bodies naturally synthesize creatine in the liver and pancreas.1
Creatine monohydrate is the preferred type of creatine used for supplementation
and is the precursor of creatine phosphate. Creatine monohydrate is
stored inside the muscle cell as creatine phosphate. This leads to how
creatine performs its functions inside the body. First, we need to understand
that when we perform short duration exercise our body utilizes ATP (adenosine
triphosphate) for energy.2 As our ATP stores are being used they form
ADP (Adenosine diphosphate) which needs to be recycled back to ATP.
The creatine phosphate inside the muscle cell allows your ATP to recycle
at a faster than normal rate by giving up its phosphate (+/-P).3 This
is how creatine provides increases in strength and endurance. As far
as increases in muscle size, the increase in strength can contribute
to increased muscular gains. The other and most accepted theory for
the increase in muscle size is that once creatine is stored inside the
muscle cell there is an increase in intracellular fluid. This intracellular
fluid then causes an increase in osmotic pressure, which may turn on
protein synthesis.4 The activation of protein synthesis can then lead
to increased muscular size.
Research indicates that the best way to use creatine is by loading for
5-7 days on 20 grams divided throughout the day.5 For the next two months
a maintenance dose of 5 grams per day is recommended.6 In order to maximize
your results you should reload with 20 grams every 2 months. If you
decide to cycle, then a layoff of 4 weeks is necessary because it takes
4 weeks for creatine to leave your muscles.7 The use of caffeine and
acidic fruit juices have been shown to inhibit creatine absorption.
Carbohydrates are the only substances that have been shown to increase
absorption of creatine.8
The safety of creatine is another area of concern. According to the
leading researchers creatine is safe at the recommended doses. There
is not a single study showing that creatine may increase muscle cramping,
muscle strains, or renal stress9. Any reports of negative side effects
are purely anecdotal and have no real scientific justification. Reports
of muscle cramps are most likely do to the athlete’s poor hydration
techniques. If you engage in intense physical activity you should consume
16 oz. of fluid 1-2 hours prior to workout, 4-6 oz. of fluid every 15
minutes during workout and then consume 16 oz. of fluid for every pound
of bodyweight lost after exercise.10
Overall, any bodybuilder or endurance athlete should not overlook creatine
monohydrate. As athletes already know, research shows that creatine
works for most people. This is why Eclipse offers a 400-gram, 1000 gram,
and a 4-lb. Creatine Activator. Creatine Activator adds the carbohydrates
and essential nutrients to enhance the absorption of the creatine. The
next time you’re looking for creatine monohydrate you can feel
confident that the Eclipse label stands for quality and purity.
REFERENCES
1. Greenhaff, P.L.1995.“Creatine and its applications as an ergogenic
aid”Int J Sport Nutr.Vol. 5, S-100 to S-110.
2. Whitney, E.N.et al.1990.“Understanding Nutrition”West Publishing
Comp.5th ed,Ch.7;p.171-175.
3. Balsom P.et al.1995.“Skeletal muscle metabolism during short
duration high-intensity exercise: influence on creatine supplementation”
Acta Physiol Scand; 1154:303-310.
4. Bessman S, Savabi F.1998.“The role of phosphocreatine energy
shuttle in exercise and muscle hypertrophy.”International Series
on Sport Sciences: Biochemistry of Exercise VII: Champaign, IL: Human
Kinetics: p.167-178.
5. Harris R.et al.1992“Elevation of creatine in resting and exercised
muscle of normal subjects by creatine supplementation.”Clin Sci;83:p.
367-374.
6. Hultman E.et al.1996.“Muscle creatine loading in man.”
J Appl Physiol;81: p.232-237.
7. Febbraio M.et al.1995.“Effect of creatine supplementation on
intramuscular TCr, metabolism and performance during intermittent, supramaximal
exercise in humans.” Acta Physiol Scand;155:p. 387-395.
8. Green A.et al.1996.“Creatine ingestion augments muscle creatine
uptake and glycogen synthesis during carbohydrate feeding in man.”
J Physiol;491:p. 63. Abstract
9. Potman J.R.et al.1997.“Effect of short-term creatine supplementaion
on renal responses in men.” Eur J Appl Physiol.;76:p. 566-567.
10. Berning J.R., Steen S.N.1991.“Sport Nutrition for the 90’s.”
Aspen Publishing. Ch.10; p. 180-195.
