Please keep in mind that I am not a physician, at least not yet. The following article is based on a relatively short period of research and word-of-mouth testimonials. Please consult a physician before starting a fitness program or using any dietary supplement.
Spring is coming: The sun is coming out, the warm breeze is starting to blow, Hopkins baseball is winning, and midterms are over. I love the spring. In fact, there's only one thing I can complain about during the spring: The gym is always packed! This time of year brings out the "seasonal" lifters, those who are only interested in getting in shape for the summer. The "seasonals" really don't bother me that much unless I'm working chest or biceps. It seems as though those are the only muscle groups they care about, so those machines are always in use during the spring. But I can't complain. The more people in the gym, the higher the energy level, and the more success for everyone.
Spring is also a great time for everyone in the bodybuilding world, including supplement companies and distributors. Along with taking up all of the benches, "seasonals" also are willing to spend tons of money on supplements. I've noticed this trend recently in the gym. The water cooler conversations have changed from football or how heavy one can curl to mainly about what supplements are the best. Since I've been hanging around gyms for the better part of my life, I have heard a lot about which supplements are "in" and which are garbage. This week's article talks about one of the most popular supplements on the market.
When people ask me what supplements they should try, my first response is always: "Have you tried creatine?" Creatine, short for creatine monohydrate, is most likely the most popular and effective supplement on the market. Everyone I have ever talked to about creatine has commended its ability to pack on mass and make huge gains. Creatine was first discovered by a French scientist in 1832, but not until 1923 did scientists discover that over 95 percent of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was in The Journal of Biological Chemistry in 1926. Although creatine has been known for about 80 years, it first really made a name for itself as a performance enhancer during the 1992 Olympic Games in Barcelona, Spain.
What exactly is creatine? Creatine is a substance produced naturally in the body to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once in the muscle cell, creatine is converted into phosphocreatine (creatine phosphate.) This high-powered metabolite is used to regenerate the muscles' energy source, ATP (adenosine triphosphate). Creatine is many times referred to as bodybuilding's ultimate supplement.
First off, creatine can significantly increase lean muscle mass in just a couple of weeks. Also, creatine has been shown to be responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. Creatine has the ability to enhance energy reserves in muscles by synthesizing muscle protein while minimizing protein breakdown. This occurs because creatine has the effect of super-hydrating muscle cells with water, making muscle fibers bigger and stronger.
Over 20 double-blind, placebo-controlled studies have been conducted on creatine in the past five years aiming to determine the source of its power. The studies proved what bodybuilders already knew: Creatine increases energy levels, resulting in increased strength, endurance levels, and recovery rates. Surprisingly, creatine was also found to accelerate fat loss, while building lean body mass: the holy grail for bodybuilders.
Creatine monohydrate can be used in two different ways. The first method saturates the muscle fibers with creatine and is called loading. During the first week, 20 to 30 grams of creatine monohydrate are taken per day. The following weeks include about five to 10 grams per day to maintain the saturation level.
The other method is a more gradual approach to supplementing. In this method one basically skips the loading phase and just supplements with five to 15 grams per day, everyday. The best results have been shown when creatine is combined with a high carbohydrate base, as used in Cell-Tech or other creatine/sugar products.
Amazingly, the best part about creatine has nothing to do with its effects to grow muscle, but the fact that it does not seem to have any major adverse effects. Minor effects have been reported such as diarrhea, unwanted weight gain and dehydration, but these are few and far between.
Overall, creatine monohydrate is a safe and effective supplement. It has become a staple in almost every professional bodybuilders supplement regimen and has received great reviews from every bodybuilding magazine. If you are looking for something to boost you over the edge and get you ready for spring, I suggest you pick up some creatine monohydrate powder and hit the gym -- but try to add in some exercises other than chest and biceps.
