Creatine
For those of us, who swear by lifting a loaded barbell be it for achieving a personal fitness goal, preparing for a competition, or simply to look a little leaner and muscular, creatine is one supplemental product that catches our attention even before the session gets over.
Now, I’m certainly not here to debate weather it should be in your monthly supplement shopping list, simply because not everyone will benefit from it, but is has become a staple complementing my post workout shake. If your already eating loads of red meat almost every day, creatine may or may not show any positive results for you. However, for some like me, who’s primarily getting in calories from a lacto-ovo-vegetarian diet, creatine can do wonders.
So, what is creatine:
In simple terms, creatine is a nitrogenous organic acid which is a naturally produced in the human body from L-arginine, glycine and methionine (amino acids). Chemically, creatine is represented as C4H9N3O2. Its primary function is to supply energy for muscular contraction.
A very brief background on its use metabolically:
ATP a.k.a Adenosine Triphosphate is unquestionably the primary source of all movement by humans. ATP in other words, is the molecule designated to store energy which can be ultlized for voluntary (or even involuntary) muscle contraction (i.e. movement). While doing so, ATP has to give away one of its three phosphate molecules and becomes ADP a.k.a Adenosine Diphosphate. To replenish this lost phosphate and to continue with the utilisation of energy for short term high intensity activity, creatine phosphate (CP) donates its phosphate (P) molecule to regenerate ATP. This entire process, is called as the ATP/CP metabolic pathway.
To put it in simple equations:
ATP → ADP + P + Energy
ADP + CP → ATP + Creatine
The first chemical reaction is carried out with the assistance of myosin ATPase while the second one with assistance from Creatine Kinase, both are enzymes and beyond the scope of this post for any further discussion.
The ATP/CP metabolic pathway is an anaerobic pathway and is best expressed in activities that last a very short duration of time. Some examples would be weight lifting, powerlifting, sprinting, etc. This entire process of ATP to ADP and back to ATP would last less than a minute because of which creatine supplementation is preferred for ballistic and explosive activities rather than for endurance or aerobic based ones.
If you're into lower intensity activities such as long distance athletics, creatine supplementation may not be of much benefit for you.
Following are some of the benefits of supplementing with creatine (based on my experience/knowledge):
Food sources of Creatine: Meat, Eggs and Fish.
Type and Dose of Creatine I use:
I use Micronised Creatine Monohydrate. I take 3000mg (3g) with my post workout whey protein shake. I add a scoop of whey protein and 3g of micronised creatine monohydrate to my shaker cup and consume it with 400ml of water. As of writing this post, any other type of creatine apart from creatine monohydrate has not been as extensively studied and reviewed as the monohydrate one.
Another point I want to make here is that, if I’m going on a vacation or just taking some time off from the gym I’ll not take creatine monohydrate as I simply don't need it outside of the gym.
Following are some addition resources if you want to read up on protein consumption:
Protein and the Indian Diet
Whey Protein vs Protein from food sources
References:
Now, I’m certainly not here to debate weather it should be in your monthly supplement shopping list, simply because not everyone will benefit from it, but is has become a staple complementing my post workout shake. If your already eating loads of red meat almost every day, creatine may or may not show any positive results for you. However, for some like me, who’s primarily getting in calories from a lacto-ovo-vegetarian diet, creatine can do wonders.
So, what is creatine:
In simple terms, creatine is a nitrogenous organic acid which is a naturally produced in the human body from L-arginine, glycine and methionine (amino acids). Chemically, creatine is represented as C4H9N3O2. Its primary function is to supply energy for muscular contraction.
A very brief background on its use metabolically:
ATP a.k.a Adenosine Triphosphate is unquestionably the primary source of all movement by humans. ATP in other words, is the molecule designated to store energy which can be ultlized for voluntary (or even involuntary) muscle contraction (i.e. movement). While doing so, ATP has to give away one of its three phosphate molecules and becomes ADP a.k.a Adenosine Diphosphate. To replenish this lost phosphate and to continue with the utilisation of energy for short term high intensity activity, creatine phosphate (CP) donates its phosphate (P) molecule to regenerate ATP. This entire process, is called as the ATP/CP metabolic pathway.
To put it in simple equations:
ATP → ADP + P + Energy
ADP + CP → ATP + Creatine
The first chemical reaction is carried out with the assistance of myosin ATPase while the second one with assistance from Creatine Kinase, both are enzymes and beyond the scope of this post for any further discussion.
The ATP/CP metabolic pathway is an anaerobic pathway and is best expressed in activities that last a very short duration of time. Some examples would be weight lifting, powerlifting, sprinting, etc. This entire process of ATP to ADP and back to ATP would last less than a minute because of which creatine supplementation is preferred for ballistic and explosive activities rather than for endurance or aerobic based ones.
If you're into lower intensity activities such as long distance athletics, creatine supplementation may not be of much benefit for you.
Following are some of the benefits of supplementing with creatine (based on my experience/knowledge):
- Replenish stores of phosphocreatine.
- Helps regenerate ATP during ATP/CP (short duration - high intensity) dependent activity.
- Increases intra cellular fluid concentration, resulting in slight reduction of calf cramps (for me).
- Makes the muscle look rounded and developed (only if you're doing weight training related to it).
- Increase in power and strength.
- Decreases fatigue and helps with recovery.
- Can help with bone strength if consumed along with doing regular weight training.
- Can be used by both males and females.
- Beneficial for vegan and vegetarian strength trainees.
- Type of activity you're doing. No point in taking creatine for low intensity long duration endurance based workouts/training.
- Type of diet (foods) you're consuming. If you're a red meat eater creatine may or may not be beneficial for you. If you're a vegetarian athlete chances are it may be beneficial.
- If you have any known or undiagnosed health issue such as of kidney, liver, etc. or if you have a family history of the same, check with your doctor/health care professional before considering supplementing with it.
- Water intake must be high (minimum 3.5 litres) during consumption of creating.
- Does lead to water retention, which in my opinion is beneficial for performance.
- Creatine is not an essential supplement/nutrient. Don't take it if you don't want to.
Food sources of Creatine: Meat, Eggs and Fish.
Type and Dose of Creatine I use:
I use Micronised Creatine Monohydrate. I take 3000mg (3g) with my post workout whey protein shake. I add a scoop of whey protein and 3g of micronised creatine monohydrate to my shaker cup and consume it with 400ml of water. As of writing this post, any other type of creatine apart from creatine monohydrate has not been as extensively studied and reviewed as the monohydrate one.
Another point I want to make here is that, if I’m going on a vacation or just taking some time off from the gym I’ll not take creatine monohydrate as I simply don't need it outside of the gym.
Following are some addition resources if you want to read up on protein consumption:
Protein and the Indian Diet
Whey Protein vs Protein from food sources
References:
Note: Before starting/changing an exercise, dietary and/or supplementation program consult a qualified doctor/health care professional.
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