Creatine** is an organic compound made up of the three amino acids, glycine, arginine and methionine. The body produces it but it is also found in protein sources such as red meat, eggs and fish.
Get the most out of your workout
To understand the function of Creatine in the body and its role in the production of energy, we first need to look at ATP (Adenine Tri-Phosphate). ATP is responsible for providing the energy to perform almost all bodily functions, including muscle contraction. This occurs when ATP undergoes hydrolysis giving off energy in the form of heat. As a result, it loses one of its phosphate molecules and becomes ADP or Adenine Di-Phosphate.
This is where Creatine comes in!
When Creatine first enters the body it binds to a phosphate molecule to form Creatine phosphate. In the presence of ADP the phosphate bound Creatine donates it’s phosphate to reform ATP. So in short, Creatine will enable the process of ADP returning to ATP and allow you to train harder and longer!
Types of Creatine:
Creatine Ethyl Ester A highly soluble form that uses the fat transport mechanism of muscle cells to enter quickly to replenish natural muscle stores.
Tri-Creatine Malate A new variation that can enter the Krebs Cycle (The process that synthesizes the high energy compound – ATP) faster than traditional monohydrate to maximise energy for training.
Di-Creatine Malate A slower absorbing version of Tri-Creatine Malate to enhance the sustained release properties when using a Creatine complex.
Micronised Creatine Monohydrate The best form of Creatine monohydrate and has been scientifically proven to increase lean body mass, muscular strength, endurance and overall athletic performance.
Creatine HCL A stable acid salt of Creatine and is a medium absorption hybrid. Creatine Anhydrous The most pure form available and is not bound to other transport molecules giving it a slower absorption time – ideal for a sustained release formula.
Creatine Gluconate A variation that is bonded to Glucose. This improves creating’s intestinal absorption as it is absorbed in a manner similar to regular glucose, a fast-digesting sugar.
Tri-Creatine Orotate Delivers a 3:1 molar ratio of Creatine to Orotic Acid. Orotic acid is a precursor to Carnosine and helps make Creatine more available to boost cell levels of Creatine Phosphate.
WHICH VARIATION IS BEST?
Well as you can see the eight hybrids listed above, all have their strengths. By creating a Creatine complex your body will experience the benefits of different rates of absorption and different entry point into your muscle’s energy cycles. The result – fast and sustained release for maximum energy and powerful muscle gains.
Some frequently asked questions:
Do I need to load my supplements? In order to get results from supplements such as Tri-Creatine Malate, your muscle cells need to be at saturation point. Using a standard dose of 5g daily will saturate your cells however it could take up to 30 days to do so, by comparison to taking 4 x 5g serves daily for 5 days.
The long and the short of it is, it is not necessary to load but it will give you faster results.
Do I need to cycle my usage? Your body is happiest when it is in equilibrium. It can be fooled for a period of time, but eventually finds a way to get back to its happy medium. In the case of Creatine, the bodies receptors may become less responsive to the excess phosphate or decrease its own natural production after extended periods of use. For this reason, it is recommended to take a period of time off such supplementation every 6 to 8 weeks.
This will give the body a chance to get back to its natural equilibrium and benefit from the next time you saturate the cells through taking this supplement.
When should I take it? Post workout is seen to be the optimal time to take supplements like Tri-Creatine Malate for the following reasons: – Body’s rate of nutrient absorption is increased post workout – Will help replenish depleted phosphate stores – Post workout carbs will help drive supplement into muscle cells
What is the recommended dosage? 5g pre and post workout.