Creatine is known as an energy replenisher. What it works in replenishing is a molecule called ATP (Adenine Tri Phosphate). The ATP is broken down in our bodies and in doing so releases the energy for our muscles during contraction. What actually happens to the ATP is that it loses a phosphate molecule and then it becomes ADP (Adenosine Diphosphate) with only 2 phosphate molecules. The ADP then is replenished through phosphates from the phosphocreatine molecule (creatine + phosphate) which leaves the bi product creatine to be excreted from our bodies. From the contraction a bi product is the production of lactic acid. This is stored in our muscles and by getting to much of this the muscle contractions stop, you will feel your muscles ‘burning up’ and heavy and have to stop the set. It’s a funny feeling when you just can’t lift anything anymore, even with the lightest weight. I find this is the most notable when doing a bicep workout.
So the more creatine there is means the ATP is replenished more efficiently, this in turn minimises how much lactic acid is produced. The ATP is then available to provide more energy. Maximising the stores in this way is what makes it effective in then giving you greater energy to train harder, longer and lift heavier. This in turns means more muscle.
When you take creatine you will notice a cell volumising effect giving an increase in muscle size not only from increased muscles but also some water retention. The creatine phosphate will fill the muscle cells with water. Due to this your body weight may increase at first maybe by 5-10 lbs, the effect of this is a more ‘pumped’ look.
It’s been shown through studies that creatine may stimulate the growth of the muscles through increasing protein synthesis (when the cells in our bodies build protein). This is due to the factors I have allready mentioned, the increased workload due from ATP stores and the water retention in the cells. The muscle in this volumised state helps to trigger the protein synthesis. The breakdown of protein is minimised, protein is important for muscle growth so we don’t want to lose it and glycogen synthesis is increased. If the muscle is then trained properly muscle growth can be enhanced.
So that’s the basics of what taking creatine actually does in our bodies and how it works. I love it and its one of my top supplements. There are numerous other things to read up on including things such as when to take creatine, how much creatine to take, cycling the supplement, is loading necessary etc. You will find these articles on this site in the coming weeks. Before deciding if creatine is for you do your own research and if you do decide to take it make sure you follow the recommendations. One important point is to drink plenty of water. If you do take creatine then I’m confident you will see some great results, I certainly have.
Tags:ATP
, creatine , creatine phosphate