How Does Creatine Work?
That question was posed to me this morning at work this morning, and I thought the short answer would make a good post here at The Men's Health Blog -- especially since I haven't posted in awhile.
The whole process comes down to ATP.
Adenosine triphosphate (ATP) is a multifunctional nucleotide, and the initial fuel for muscle contractions. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic exercises, ATP is the energy system used. Creatine increases energy of muscles by increasing the amount of ATP.
More specifically, ATP provides energy by releasing a phospate molecule, at which point it becomes ADP (adenosine diphosphate). The energy produced during this process lasts only seconds. Once the energy is used, more ATP must be produced. This is where creatine phosphate, or also called phosphocreatine (the form that creatine is stored in the body), comes into play. It gives its phosphate to the ADP making another ATP. This ATP again, is used as energy for a few seconds and then the process repeats. This process is called ATP regeneration.
Stay with me now.
ATP regeneration keeps your body from relying on glycolysis, which is a process where lactic acid is built up during your workout. Reduced lactic acid allows you to workout longer and harder, thus maximizing every muscle’s workout, and allows you to gain more muscle, strength and size. Your ability to generate ATP depends on your supply of creatine.
So basically, the more creatine you have, the more ATP you'll be able to produce. You will eventually lose energy molecules, however, so no matter how much creatine you have in your body it won't do any good without the presence of the energy molecules. And the production of these energy molecules depends heavily on ribose.
Ribose is another post in and of itself.
Whether or not creatine is right for you, is up to you. No studies that I know have shown creatine to have any serious adverse side effects. As expected, however, some studies have shown creatine to cause gas, bloating, and diarreah when used in excess.
If done properly, creatine can provide more energy, endurance, strength, and weight gain.
But do your homework.
January 19, 2009 at 1:33 PM
Great post. Might want ot go into to the different kinds of Creatine.
The only disadvantages of traditional Creatine Monohydrate are the extremely short term stability, rapid conversation into the bi-product Creatinine when exposed to liquid, and has poor absorption into the bloodstream. Many that cycle off(as you should) it lose there visible gains because of this and the water retention that is lost...that bloated bulky look.
Kre-Alkalyn, which is buffered for maximum absorption and stability, solves this problem. Kre-Alkalyn offers the us a Creatine which is 100% stable, will not break down into Creatinine, and will absorb efficiently into the bloodstream.
+ Kre Alkalyn is generally way less expensive, doesn't cause the reported stomach problems and bloating you can get on Monohydrate.
-John Diener
January 19, 2009 at 2:44 PM
Great info, John. I try to keep my posts pretty short -- so as to not go off on many tangents.
But you're right, the nuances of various kinds of creatine should be explored.
Thanks for the great comment!
_ethan
December 9, 2009 at 3:52 AM
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December 9, 2009 at 3:55 AM
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April 3, 2010 at 8:35 AM
Hi,
I agree with you that creatine is right for you, is up to you. No studies shown creatine to have any serious adverse side effects.
Thanks,
Does Creatine Work
December 23, 2010 at 10:23 AM
I have also read this type of procedure of creatine. As this is one of the most popular supplements taken now days.
June 11, 2012 at 3:37 AM
I agree that its a supplement which use widely now a days and i also accept that the more creatine you have, the more ATP you'll be able to produce.
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October 1, 2013 at 8:04 PM
They say that creatine can have a bad impact on health. I wonder if this is even true.
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