Mom Question about Creatine- Jan 2014

                                                                                                            January 2014

Creatine

 * I personally take this supplement if I am not breastfeeding. My thoughts with breastfeeding are that I do not want to take anything that I think can transfer to the baby.  What may be great for me to take may be too concentrated for an infant.  Therefore, this contest prep I will be getting my nutrients from food and supplements that I will be taking are Optimum Nutrition Whey Protein, Branch Chains, Glutamine, Multivitamin and Vitamin C (all in moderation and have been approved by my OB).

Question: What does creatine do, when is the best time to take it, does it help with endurance sports or only bodybuilding, how much and with what other supplements or food?

Creatine is without a doubt one of the most studied supplements besides caffeine.  It’s the supplements known for bodybuilding but do most of us really know the details of creatine?  I know from personal experience I have taken it just because someone told me to without fully understanding it.  I heard that it will help you grow muscle but how? I heard it makes you gain water weight but does it really?  I will give you the information that you need to know about creatine so that next time when you decide to take it you will have a better understanding of what you are putting into your bodies.

1) What is creatine?

Creatine is a combination of amino acids that is produced by the liver, kidneys and pancreas; therefore, it is something that is naturally occurring into our bodies without us even realizing it.  It is also naturally found in red meat, fish and in our muscles.  Although in much smaller concentrations than what is sold at your supplement stores.

2) What does creatine do?

Creatine increases the body's ability to produce energy rapidly. It also increases protein synthesis rates by pulling water into the muscle cells.  Since our muscles contain 79% water creatine helps with injury prevention (dry muscles are more likely to get injured) and will help give you that full look.  It also initiates a greater anabolic (muscle building) response to exercise with lower cortisol (stress hormone that halts bodyfat loss) response.

Scientific Response:

"Creatine reduces fatigue by transporting extra energy into your cells, says Ari Levy, M.D., who works with patients at the Program for Personalized Health and Prevention at the University of Chicago Medical Center. Adenosine triphosphate, or ATP, is the compound your body uses for energy. For a muscle to contract, it breaks off a phosphate molecule from ATP. As a result, ATP becomes ADP (adenosine diphosphate). The problem: You can’t use ADP for energy, and your body only has so much stored ATP. The fix: ADP takes a phosphate molecule from your body’s stores of creatine phosphate, forming more ATP.

If you have more creatine phosphate—which you do if you take a creatine supplement—you can work out longer and do sets of, say, eight reps instead of six. Over weeks and months, that added workload allows you to add lean muscle mass, lift heavier weights, and become stronger. (Want the perfect workout to build muscle and torch fat?"

                                                                                                                Credit given to http://www.poliquingroup.com

  

3) When is the best time to take creatine?

Research shows that there is not a huge difference between taking creatine before you workout or after, however, there has been a small improvement when people take it pre and post workout.  Also when taking it post workout creatine intensifies its effect when taken with carbohydrates.  If you are not eating/drinking carbohydrates post workout then I would recommend splitting your dose in half and just taking it in your pre workout drink as well as in your post workout shake.

4) Does Creatine help endurance sports or is it just good for bodybuilding?

Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball. There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.


5) How much creatine should I take and with what foods or supplements?

--> Women should take 5 grams of creatine a day

      Route:

                1. Take 2.5 grams pre workout and 2.5 grams post workout in your shake

                2. Take 5 grams per workout

                3. Take 5 grams post workout in your whey protein shake and         

                carbohydrates (I like Optimum Nutrition Whey and Brown Rice Cakes or a     

                carbohydrate powder)

                *On OFF LIFTING Days take it whenever you like (preferably with a carbohydrate meal)

--> Men should take 10 grams of creatine a day

      Route:

               1. Take 5 grams pre workout and 5 grams post workout in your shake

               2. Take 10 grams per workout

               3. Take 10 grams post workout in your post workout whey shake (I like Optimum   

               Nutrition Whey and Brown Rice Cakes or a carbohydrate powder)

               *On OFF LIFTING Days take it whenever you like (preferably with a                           carbohydrate meal)

A conservative suggestion for whey protein intake after training is 0.5 g/kg of body weight. An 80  kg or 175 lb person will want to take at least 40 grams of whey. You can easily go higher—0.6 to 1 g/kg is useful for greater muscle building and fat loss. If you are using creatine powder you can add it to the whey shake or you can take creatine capsules separately.

*BONUS*

Want to Decrease Inflammation post workout? Creatine is not only a metabolism supporter (energy) but it also acts as an antioxidant which can minimize the inflammatory response to training.  Saturating your muscles with creatine over the long haul will decrease your oxidative stress that leads to health problems such as diabetes, cancer, cardiovascular disease and accelerated aging.