What I have read and heard about Creatine.
I have had several people whom I trust suggest its use, and I will likely begin soon. But before I jump on the bandwagon of popular trend I looked around a bit.
Here's what I've learned from a variety of sources...
As defined on Medicine.net
"Creatine: A compound the body synthesizes (makes) and then utilizes to store energy. The storage of energy occurs when phosphate molecules are attached to creatine to create creatine phosphate. Creatine phosphate is capable of donating phosphate to ADP in order to make ATP. ATP can then be converted into ADP with release of energy.
Creatine is sold as a dietary supplement and is used by athletes as a "legal steroid" to increase muscle bulk. There has been some concern about the long-term safety of creatine, particularly as to whether it may cause digestive, muscular and cardiovascular problems and possibly raise the risk of cancer."
Hence the monophosphate mix with the creatine in the suplement you buy. Editied error... its Monohydrate.
The creatine needs a phosphate to do what it needs to do. So in order for a creatine boost do do any real good you need to have a phosphte intake.
Humans (like all vertabreates) produce creatine. It IS for muscle energy and muscle metabolism.
You may have read my stint in the supplements thread about eating a side of beef to get your required protein and how increased meat intake can weigh you down. Athletes will use creatine to maintain their creatine intake when their meat intake is lowered for workouts.
The natural creatine levels in your body (what your body makes) is based upon your muscle mass. Lets face it, you can't take eons of evolution and cast it to the wind thinking "we know better". Your body produces what it needs and somehow knows.
After the creatine is used, you end up with the waste product of creatinine. This gets processed by the kidneys and expelled through urine.
I have heard what I slant as being a level of hype... That creatine helps build muscle mass. I have to say yes and no. If you eat creatine and sit on your ass you wont get bigger. Your muscles are not calling for it and its phosphate to come to the rescue and provide the energy you need to lift that twinkie! In that sence, a creatine booster does nothing but make your body say 'I have too much creatine right now, I need to slow production.' IMHO.
What it will do is provide an energy source (already naturally used by your muscle) that will help your muscle work more effectively from said energy, and help it recover in a shorter rest period, thus alowing for more time for.... WEIGHTLIFTING!!! and
that is what will build the muscle. So far as I can see, the affect is indirect. "Recovery" is not the "healing" that occurs after the workout did the damage it had to do. "Recovery" seems to be more like catching your breath and being ready to go some more.
Will I be taking Creatine? Yes. But in small doses at optimal timeframes. Because my body already makes it (and there can be no purer form for my body), and I get it from meat that I eat.
What do I mean by optimal timeframe? Well, if you spread lime on your lawn in the spring to help it grow, the lime takes 6 months to soak down to the roots where it needs to be. Just in time for winter when the grass stops growing. So, you spread the lime in the fall, and by springtime it is right where it needs to be when it needs to be there. Otherwise its wasted.
I would allow time for absorbtion. What is that timeframe? I have no idea. But taking it after your workout seems to be after the fact. Your muscles are at rest now (compared to the workout). The energy is not needed.
If you work out at 8am and take Creatine at 9:15am, is the dose still available for muscle use at 8am the next morning? I don't know. I would take it long enough before the work out for it to get to where it needs to be. Even if you take it before you go to sleep. I suppose there is little harm in keeping the levels boosted so it is there when its needed. But optimally, levels should be at their peak when needed, and not 2 or 3 hours after.
Am I right? I don't know for sure. This just my opinion based on what I see and know. If that info is wrong, so will be my conclusions.
To prevent what I see as a post that is getting
way to long, I'll put in a link as additional food for thought...
www.medicinenet.com/script/main/art.asp?articlekey=77696