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How To Use Creatine
How to use creatine
What is Creatine? Creatine is a nutrient naturally found in all our
bodies and it is most essential to know how to use creatine.
It is a combination of 3 amino acids, arginine, glycine and methionine.
Creatine helps provide the energy our muscles need to move, particularly
quick and explosive movements. The initial muscle contraction is fuelled
by ATP (adenosine-triphosphate). There is only enough ATP to provide
energy for approximately 10 seconds. For this energy system to continue,
more ATP is required. Creatine is able to pass through the stomach wall
into the bloodstream intact and upon entering the muscle cells, is converted
into Creatine Phosphate (CP). Creatine phosphate gives up its phosphate
molecule to ADP (adenosine-diphosphate), thus recreating ATP. Increasing
the muscle's supply of creatine phosphate helps increase the rate in
which the body can supply ATP. This increases the muscles capacity to
do work and improves the energy efficiency of the muscle. Research shows
Creatine effects in improving training intensity and recovery. This
leads to the important issue of how to use Creatine.
What is Creatine Phosphate and ATP? Before learning how to use Creatine we must understand what is Creatine Phosphate and ATP. Creatine Phosphate is an organic compound in muscle fibres that is fractured enzymatically for the production of ATP. ATP is the organic compound found in muscle, which, upon being broken down enzymatically, yields energy for muscle contraction. Creatine effect enhances your body's ability to make protein within the muscle fibres, which also increases your muscle mass Creatine increases cellular hydration. The hydrated muscle has increased permeability, which allows more amino acids into the muscle cell. Building up a supply of these contractile proteins (actin and myosin) increases your muscles ability to perform physical work. The bottom line here is that creatine will allow you to perform more repetitions with a given weight. This will increase the time under tension, thus increasing the recruitment of muscle fibres, which will in turn increase the number of fibres stimulated. It also prevents your body from relying on another energy system called glycolysis, which has lactic acid as a byproduct. Lactic acid creates the burning sensation you feel during intense exercise. Thus your increased ability depends on how to use Creatine.
Does this mean I will be able to lift more or run faster if I know how to use Creatine? Indirectly, YES! Directly, POSSIBLY! Creatine does not make YOU stronger or faster, YOU make YOU faster or stronger. Creatine allows you to train at a higher intensity level and to recover faster. If your recovery is better then you are in a fresher more rested state before you commence your next session and as a result you will derive more benefit from this session than would otherwise have been possible.
How to use Creatine will help you progress not to standstill.
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