Creatine is a substance produced in the body, from the amino acids glycine, methionine and arginine. It is normally produced at the rate of 2 grams per day, and used up at the same rate.

Its function is to re-synthesise ATP in the body.

An explanation of ATP (adenosine triphosphate) is needed here. This molecule is responsible for energy release in all cells of the body. When it performs this function, it loses a phosphate group and becomes adenosine diphosphate (ADP). In this form it can no longer make energy. The function of creatine is to donate a phosphate group to the ADP molecule to re-form ATP.

As stated in the first paragraph, creatine production usually takes place at the rate of 2 grams per day, which is just enough to balance the amount normally used and maintain normal energy levels.

It seems logical that if the body is super-saturated with creatine, then energy will be carried to higher than normal levels, and this is in fact the case.

It has been shown that supplying the body with creatine monohydrate, which is converted into creatine phosphate in the cells by losing a water molecule, does in fact increase short-term energy levels significantly. Strength is also increased.

For bodybuilders, this increases the weights usable, and for athletes improves performance in short sprints, length of shot-putt and so on.

This is not its only effect. When creatine is absorbed into the cells, it drags with it water to hold it. This causes the individual cells to swell (this is called cell volumising) but also increases the amount of other nutrients entering the cells. This has been shown to increase protein synthesis, and also to reduce protein breakdown. So although some of the increase in muscle size that always takes place (up to 10lb in a week) is due to increased water in the cells, a significant amount is due to building of lean muscle tissue.

There is some evidence that creatine also increases glycogen synthesis, which further increases energy levels.

The functions already mentioned are not the whole story. There is evidence that creatine acts as a lactic acid buffer. Lactic acid build-up is an undesirable by-product of heavy exercise, and creates the “burn” and pain that often goes with heavy exercise. Anything that can reduce this will obviously increase exercise capacity.

It is also possible that creatine reduces LDL cholesterol and triglycerides in the bloodstream.

One final point. It has been shown conclusively that if creatine is taken with glucose, the creatine uptake by muscle cells is increased by up to 50%. This effect is caused by the insulin release that glucose causes. The fructose in fruit juice also helps, but not to the same extent as glucose. About 35 grams of glucose maximises the uptake of 5 grams of creatine.

On workout days, the best time to take your daily creatine is within an hour of finishing your workout. At this time, insulin potential and nutrient absorption are at their peak.

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