What does creatine do you wonder? Creatine is a performance-enhancing supplement taken by athletes and bodybuilders. It helps build up muscle, boosts energy and stamina, and shortens recovery time. Healthy persons can safely take the supplement, but they should follow safety guidelines on dosing. Those with kidney or liver problems are not advised to take the supplement at all because it may aggravate their condition.
What Is Creatine?
Creatine Protein
This is a protein substance produced or metabolized in the body by the liver. It comes from meat, especially red meat, and a little from fish and seafood. Once synthesized, it is stored mostly in skeletal muscles and used for muscle contraction or movement. Some of the protein substance is also free or unbound, while the rest is found in the heart and brain and, in men, in the testes. The heart, a continuously pumping muscle, needs this specific protein substance to sustain its functioning. The skeletal muscles in the arms, legs, shoulders, abdomen, and so on also make constant use of the protein to make possible body movements. If a person is sedentary, he metabolizes and uses about 2 grams of the protein in a day.
Bodybuilders and athletes obviously need larger amounts of the protein substance. They can eat more red meat, but it is easier to just take supplements in powder or tablet form. About one kilogram of red meat has 4-5 grams of the protein, but cooking the meat destroys much of this substance. Commercial tablets or supplements can easily supply anywhere between 2 and 10 grams of the protein substance.
How Does This Substance Work?
Adenosine triphosphate (ATP) is the chemical that fuels muscle contraction. It is what makes muscles contract and move. It has three phosphate molecules ("triphosphate"), and it provides energy to a muscle by releasing one of its three phosphate molecules. What is left are two phosphate molecules, and the chemical that was once ATP now becomes adenosine diphosphate (ADP). The protein substance increases the body's ability to produce ATP. The stored form is called creatine phosphate, and its phosphate molecule can be used by the ADP molecule to become an ATP molecule that can be used to energize muscles. This protein, when stored inside a muscle cell, also pulls into that muscle water molecules, making the muscle bigger. The result is a more hydrated muscle with bigger bulk and increased strength. It is also believed that in more hydrated muscles, there is less tissue breakdown, and less production of lactic acid, which translates to reduced muscle fatigue and less pain or soreness for the person.
What Creatine Supplements Do
Taking these supplements will increase the amount of stored protein in muscles. This will add more fuel to muscles, enabling them to carry greater weights and move with greater force. Athletes derive much benefit from this added energy. But the extra fuel is available only for short durations of up to about 20 seconds at a time, and then it is used up. Thus, it is great for supplying short bursts of energy, such as when lifting weights, pitching and batting in baseball, or sprinting. But it will not help endurance athletes such as marathon runners. The supplements are especially useful for bodybuilders because they bulk up muscles mass. Muscles become bigger within a shorter period of time due to the hydrating effect of the protein substance.
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Oct 20, 2011 23:08:20
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