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INGREDIENT OF THE WEEK: CREATINE MONOYHDRATE

MAY 26, 2016

Creatine monohydrate has been around for over 80 years in the fitness market, and has only gained popularity in the past decades. Creatine is the most cost-effective dietary supplement in terms of muscle mass and strength gains in todays market. Creatine can help with the support of protein synthesis, which assists in Muscle growth. (Protein Synthesis is the process by which nitrogen from amino acids is linearly arranged in structural proteins through the involvement of RNA and various enzymes. The more efficient you can make this process the faster you can build muscle.) Creatine is used to increase physical power, mechanical edge and increase power and speed in sporting events. Research shows that creatine is most effective in high-intensity training and explosive activities. One thing is almost certain: If you take creatine, you’ll gain weight. While the initial gain is water (about 2 to 4 pounds in the first week of supplementation), subsequent gains are muscle due to the increase in the workload you can handle. Because creatine is an “osmotically active substance,” it pulls water into your muscle cells, which increases protein synthesis. Studies found that muscle fibers grow when a person takes creatine. (The Secret: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight.)

There are many benefits of Creatine Monohydrate including increase of Muscle creatine levels, increase in power and performance, and over all performance. In order for creatine to be effective, you need to see increased levels of creatine in skeletal muscle. According to recent research, 10-40% increases in muscle creatine have been observed with creatine supplementation. Creatine supplementation appears to be the most effective legal nutritional supplement currently available in regards to improving anaerobic capacity and lean body mass. In both the short term and long-term, creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in power and performance.

How to take Creatine

The entire goal of creatine supplementation is to saturate muscles stores with creatine. This can be achieved in several different ways but it appears that an initial loading protocol followed by sustained dosages is the optimal way to quickly reach and maintain saturation levels.

 “Follow a loading protocol and then maintain your creatine levels by consuming 3-5 grams per day. Timing is not really a make-it-or-break-it factor with creatine supplementation.”