“Max Nutrition with Michele”
Michele Frank, CFNS (Certified Fitness Nutrition Specialist)
Why creatine and how much do you need?
Creatine is made up of three amino acids – arginine, glycine and methionine. Creatine Monohydrate (creatine combined with a single water molecule) is the most researched compound in the supplement industry. It has been proven to increase strength, build lean muscle and help the body recover faster from physical exertion.
Creatine is produced naturally in the body and is used in muscle to replenish ATP (energy) stores. ATP (adenosine triphosphate) is the initial fuel for your muscle contractions. ATP provides energy by releasing a phosphate molecule and it then becomes ADP (adenosine diphosphate). See how the name went from triphosphate to diphosphate? This just means it has 2 phosphate molecules instead of 3 after losing 1.
The energy produced by this lasts for about 10 seconds, after which more ATP must be produced. This is where creatine phosphate comes in and gives its phosphate to the ADP making another ATP. This ATP again is used as energy. You can think of it as the more creatine you have (by supplementing creatine) you’ll be able to produce more ATP thus generate more energy during workouts.
When supplementing with creatine monohydrate you can super saturate your muscles with creatine which in turn increases the water content of your muscles. Higher water content in muscle increases the muscle’s ability to perform protein synthesis. Increased protein synthesis leads to better recovery and faster muscle gain.
For creatine monohydrate to be properly absorbed into the body, it needs to be taken with a high glycemic carb (fruit juice, milk, protein shake). It should never be taken with a citrus fruit juice (Orange Juice, Grapefruit Juice) or plain water. Many supplement suppliers will add sucrose, dextrose, or maltodextrin to their creatine supplements to aid in absorption for this very reason.
According to the International Society of Sports Nutrition (ISSN) the proper daily dosage of creatine is 0.1 grams per kilogram of body weight. For those who live in the United States that would be 1 gram for every 22 pounds of body weight. It is recommended to take creatine on a daily basis, both on workout days and non-workout days. We recommend splitting your daily requirement into two servings. On workout days, take one serving before and one after your workout. On non-workout days, take one serving with breakfast and one with dinner. You should cycle creatine 12-16 weeks with 4 weeks off in between.
Max Muscle Sports Nutrition
3090 Helmsdale Place, Suite 360
Lexington, KY 40509
859-263-0080