Creatine Benefits

It’s long been a myth that if you didn't get sore from your last workout, then you didn’t work hard enough and you probably didn't improve. But it's just a myth. Soreness is not an indicator of a successful workout.

Muscle soreness that occurs directly after a workout is known as acute muscle soreness. Muscle soreness that appears 12 to 48 hours after exercise is known as delayed onset muscle soreness (DOMS) or post exercise muscle soreness (PEMS).

Acute muscle soreness or inflammation can last up to an hour after exercise and can be caused by a reduction in normal blood flow to the muscle and a build up of metabolic byproducts like hydrogen ions or lactic acid.

The physiological mechanisms that cause DOMS or PEMS are not completely understood but the leading hypotheses are: (1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.

Connective Tissue Damage Hypothesis.

In a 1997 study, Brown, Child, Day and Donnelly reaffirmed an early study done by Abraham suggesting that DOMS or PEMS is due to a disruption in the connective tissue of the muscle and tendinous attachments.

Skeletal Muscle Damage Hypothesis.

In a 1986 study, Clarkson et al found that serum creatine kinase concentration was elevated with concentric, eccentric and isometric contractions, with greater perceived muscle soreness associated with the eccentric contraction. In a 2000 article entitled “Effects of Plyometric Exercise on Muscle Soreness and Plasma Creatine Kinase Levels and its Comparison with Eccentric and Concentric Exercise” (The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 68–74), the authors found Clarkson’s study not only proved to be true but also concluded that plyometric activities had incurred perceived muscle soreness than concentric contractions.

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There are several ways you can take creatine. Some people take it in the form of pills, while the majority of us use the powder form. I always buy flavorless because I generally put the scoop right into my mouth and wash it down with a tall glass of grape juice. It is also ok to mix creatine with protein or to put it in shakes or a glass of water. The problem with creatine is that is doesn’t dissolve well. That’s why I recommend you just put the scoop on the back of your tongue and swallow it, that way you don’t lose any of the creatine in the bottom of your cup.

Packages might tell you to take more than the daily loading phase dosage, but don’t listen to them. The body will just excrete any excess creatine and it will be wasted. Creatine Monohydrate can be a great tool in aiding you in your journey to get in shape. The loading phase is very important in the cycle, so be sure to follow the recommended dosage amounts and try not to skip any servings. If you miss your morning scoop, do not take 2 scoops at the next scheduled time.

Owner of CreatineJournal.com, Terry Bytheway, sharing a personal insight to using creatine with useful information on creatine side effects

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Don't believe those that say, "Creatine does not work for me" or "Creatine causes me to retain water" or "Creatine upsets my stomach." Creatine is still the most effective muscle building supplement ever for those that understand how and when it is used as an energy source in the body.

How is creatine used as an energy source in the body? First, Let's talk a little about ATP (the life force of all living matter), the first energy source burned as fuel in the body. The other five energy sources for the body: creatine, glycogen, glucose, fatty acids and amino acids all must be converted to ATP (in that order) to be burned as fuel in the body.

Knowing when creatine is converted to APT is key in knowing how to get the best results in muscle building. Like ATP, creatine can be stored in the muscle, which means it does not need oxygen to burn. It is a short explosive energy burn. The ATP stored in the muscle is the most effective explosive fuel source, which burns for about four or five seconds at 100 percent muscle contraction in an all out effort, such as weight lifting or sprinting. Creatine then is converted to APT and burns for about six or seven seconds at nearly 100 percent muscle contraction. Knowing this tells us how we must train to get the best results with creatine. A weight training set needs to be completed with in ten to twelve seconds, which means heavy weight and low reps.

Another interesting fact about creatine is its ability to recycle itself to be used again as fuel. With one minute rest creatine will recycle itself about 50 percent. Resting four minutes between sets increases recycling ability to 90 percent. Creatine will be available for about ninety minutes.

Now, let's look at how other fuels burn so you won't be tempted to go beyond twelve seconds if you want maximum results. Glycogen and glucose burn respectively after creatine for up to two minutes at no more than 70 percent muscle contraction. The higher the percentage of muscle contraction the stronger the muscle. After twelve seconds, muscle contraction/muscle strength quickly falls off due to the type of fuel being burned as energy. Workouts fueled with creatine instead of glycogen and glucose just makes good sense if maximum results are desired.

Let's sum it up. Long-lasting training sessions of over ninety minutes are not good because creatine has been depleted and the fuel used for energy will be amino acids, which is muscle. Also, creatine will not cause water weight or stomach upset if it is taken with a high glycemic carbohydrate drink with enough liquid to completely dissolve the powder.

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