CREATINE is a nitrogenous compound found naturally in the vertebrates
either free or as phosphocreatine. It is
naturally produced in the human body from three amino acids: methionine,
arginine and glycine. Most of the
athletes and bodybuilders use creatine to enhance performance in their high
intensity training.
Creatine supplies energy to all the
cells in the body by increasing the formation of ATP (Adenosine
Triphosphate). ATP provides energy for muscle contractions.
Creatine is synthesized in the liver,
pancreas and kidney, is transported through the blood stream and taken up by
tissues with high energy demands, such as brain and skeletal muscles. It can also be produced by consuming very
high protein diet like red meat and some types of fish. However it is impractical to have consume 2-3
times the amount that could be obtained from very high protein diet. Due to this Creatine is often taken by many
fitness enthusiasts, athletes of all levels, and bodybuilders all around the
world in its most common form i.e. Creatine Monohydrate.
How does it work
Creatine Kinase (CK) also known as
creatine phosphokinase (CPK) is an enzyme which breaks down
phosphocreatine(PCr)/creatine phosphate(CP) separating the phosphate molecule
from the creatine molecule Phosphate
then binds with adenosine diphosphate (ADP) to become adenosine triphosphate
(ATP). However,
this will only power an all-out effort for 3 to15 seconds. As exercise
intensity decreases and the duration increases, as in a marathon type race,
your body turns to other systems of energy production.
The Phosphagen system is used primarily for shorter
duration exercise, as in bodybuilding training.
Creatine also act as
a "volumizer" or "cell expansion" product by pulling water
into the muscle cell, causing it to expand, resulting in a increase in muscle
size and strength. Due to this intra
cellular water retention, gives the appearance of a fuller muscle.
Creatine Monohydrate
Micronized Creatine
Buffered Creatine (Trademarked as Kre-Alkalyn)
Some additional forms of Creatine
Creatine Serum, Effervescent
Creatine, creatine Citrate, Tri and Di Creatine Malate, Creatine Orate,
Creatine Cocktails
This was the insight about the CREATINE, how it helps to recover during intense physical trainings, build
muscle mass by retaining water in the muscle.
In the next post we will do an insight on the
different types of creatine and their pros and cons.
SOURCES:
Bodybuilding.com
Hugo Rivera articles about creatine in About.com
WORKOUT DAILY TO STAY FIT
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