i got lots of emails and feedback saying yesterday’s post on BCAAs and Glutamine was super helpful, so i figured i’d do a part DEUCE on another supplement out there that’s popular.
creatine monohydrate. oh you poor poor black sheep, everyone constantly questioning you. are you good? are you bad? are you NATURAL?!
that last one cracks me up. “dude, i don’t take creatine, i’m an all-natural competitor”. if you ever hear someone say that, slap them. seriously, slap them.
creatine is a nitrogenous organic acid (made up of glycerine, arginine and methionine) that occurs naturally in vertebrates and helps to supply energy to cells in the body, primarily muscle. this happens by increasing the amount of adenosine triphospha (or as you see it on labels and such “ATP”). again, your body does produce creatine naturally, but only a few grams a day, then it depletes, and starts over. that’s why supplementing it in, is important. you can EAT creatine, but to get the amount to make a difference you’d need to eat a lot of animal flesh/meat. which creatine is found in. i don’t know about you, but i aint’ got time to sit around and down 10 burgers a day.
since creatine is an amino acid (as i mentioned yesterday’s post, amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products.
ok… got it… comes from meat, but ya gotta eat a cow in order to get as much as you need, but WHY take it as a supplement at all?
let’s discuss creatine’s BENEFITS shall we?
why most atheltes use it, is because it enhances the body’s capacity to perform high intensity work, thus greater muscle size and gainssss as a result. creatine phosphate (the high energy molecule form stored within the cells of creatine) is used to supply fast-twitch high-glycolytic muscles with quick energy. this then strengthens muscle contraction of the fibers which means you can pump out more reps, sprint at a faster rate or engage yourself and energy more in whatever exercise you’re doing. it allows muscles to store more of this high-energy which, again, when put to work, means more GAINS BRO.
creatine has also been found to enhance recovery, improve anaerobic capacity, enhance methylation (which works to assist energy production and power output, resulting in muscle size and strength and improved performance overall), brain function, improves bone healing, improves glucose tolerance and helps improve performance and muscle mass in vegetarians (since they obviously can’t eat an entire cow every day) *these bullets were found from webmd.com*
it doesn’t increase POWER but instead increases energy production allowing you to then PERFORM high-intensity exercise for longer. so don’t think “ok if i start taking creatine i’ll just GET SUPER STRONG LIKE RIGHT AWAY!”. no. just no. hard work, consistency, a good diet and KICKING ASS in the gym is what gives you gains.
creatine can be found in powder and capsule forms from just about any supplement company out there. it’s usually pretty darn cheap and you just take it per directions. be consistent with it though so it’s in your body all the time, think of it as a multi-vitamin. same time, every day!
haha this meme was WAY too funny!