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November 25, 2014

What is Creatine and What does it do?

Fitness First USA

What is Creatine?

Creatine is an amino acid that causes water to be pulled into the muscle cells and in turn promotes protein synthesis. Creatine has been proven to help the body produce energy rapidly. With more energy the body can do more work. Creatine has been shown to aid in high intensity training with exposive movements like weight training and sports that require bursts of movement like baseball and football. Not much evidence is available to promote the use of creatine for aerobic exercise.

Why do some people see better results using creatine?

It is normal that some athletes will see better results than others with or without supplementation. If your friend eats less red meat or poultry than you do, then his body will respond more dramatically to creatine supplementation because he will be low on creatine to start with. There is a limit to the amount of creatine that each person's body can absorb.

How long can I use creatine powder before I need a break?

Because of the large percentage of creatinine waste product caused by creatine powder, many researchers believe that cycling creatine powder is essential in order to ease the pressure on the kidney and liver. The standard recommendation is cycling creatine powder every 2 months, although, there are others who recommend every month. So far, studies of powdered creatine have not discovered any dangers, and many athletes in Eastern Europe have been using creatine for over 10 years without any complications.

Will I lose muscle mass if I stop using creatine?

You may lose some strength and muscle mass after you stop using the powder. The lost mass is due to lost water retention in the muscle which had been caused by the powdered creatine. You should, however keep most of your gains. Newer creatines like Creatine HCL cause much less water retention but still promote gains in muscle size and strength.

What are the drawbacks if I stop using creatine?

Most studies support the conclusion that you will not suffer any adverse reactions when you stop using creatine. But, you may notice a decrease in energy and strength when you stop. It is worth mentioning that unlike steroids or hormones, creatine is a beneficial nutrient and is not habit forming or addictive.

What will happen if I take creatine but do not exercise?

You will get an extra boost of energy, but gain no muscle size. Creatine is one part of many steps you need to to build muscle and stay fit.

Can creatine be taken with a meal?

Taking powdered creatine with a meal will hinder the absorption of creatine because creatine binds with food. Research shows it is best to digest food for 1 to 1-1/2 hours before taking powdered creatine. A stabilized liquid creatine serum can be taken with a meal because it goes directly to the muscle without any digestive involvement.

Does taking carbohydrates increase creatine's effect?

Many research findings show that taking creatine with carbohydrates increases the effect of creatine. This is due to insulin release, stimulated by simple sugars which likely play an effective part in transporting creatine into muscle cells.

Can protein be taken with creatine?

Protein is the building block of muscle growth and maintenance. It repairs the muscle tissue broken down while training. Scientists suggest 1 to 1.5 grams protein per pound of body weight per day. Therefore, it compliments your training and it will not conflict with creatine usage. The best time to use protein supplementation is after your workout.

Can creatine be taken on an empty stomach?

Taking powdered creatine on an empty stomach will increase absorption, but may cause stomach cramps. It is advisable to take powdered creatine on a partially full stomach.

Will I lose fat using creatine ?

Most users report that their body fat level dropped simultaneously with the increase of lean muscle mass.