What is creatine? Here’s what you need to know: •Creatine comes from animal products like meat and fish. •Creatine is derived from the amino acids glycine, arginine, and methionine. •It’s synthesized mainly in the liver and kidneys (and to a lesser extent in the pancreas). •Skeletal muscle contains 95 percent of all creatine. •The heart, brain, and testes hold the remaining 5 percent (1). How does creatine work? According to Jose Antonio, PhD, a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition, “Creatine serves as a fuel source for rapid exercise through increased phosphocreatine (PCr) stores.” Here’s some basic human physiology that will help you understand how creatine works as a fuel source: If you perform aerobic activity (like jogging), the main source of energy your body will use is glycogen. Glycogen comes from carbohydrates and is primarily stored in your muscles. When you perform anaerobic activity (like sprinting, jumping, weightlifting, or playing sports), your body gets its fuel from ATP and phosphocreatine. So the more creatine you have available, the more fuel you have in the tank to sustain intense activities. Studies show that “supplementation can increase phosphocreatine (PCr) and creatine (Cr) stores by 10–40%” (2). “To date, creatine is clearly the single most effective dietary supplement for enhancing gains in anaerobic performance as well as increasing lean body mass and muscle fiber size.” — Jose Antonio PhD Specifically, research has shown that creatine offers these benefits: •Increased fat-free mass •Improved maximal strength (as measured by a one-rep max bench press) •Improved muscular endurance •Increased anaerobic power and performance (shown in many activities including continuous jumping, jump squats, knee extensions, and repeated sprints by soccer players) •Increased hydration in extreme outdoor conditions (3–7) In addition to its strength and performance benefits, Alan Aragon, MS (nutritional editor for Men’s Health and consultant to the Los Angeles Lakers, Los Angeles Kings, and Anaheim Mighty Ducks), notes: “Clinical and therapeutic use of creatine is a very interesting emerging area in research.” For example, a recent study showed that creatine improves glycemic control in type 2 diabetics. “It’s also been shown to benefit those with knee osteoarthritis.”
Posted on: Sun, 02 Feb 2014 12:48:46 +0000
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