| Creatine is a substance that helps increase energy at | | | | periods. It is important to note that one system doesn't |
| the cellular level. Without getting too technical we'll | | | | stop when the other takes over. They do overlap and |
| examine how this works. Creatine supplementation has | | | | the ATP-PC system kicks in every once in a while. |
| become a science of its own. There are many | | | | With all of the technical stuff out of the way, let's look |
| different theories about whether it works or not, and | | | | at Creatine and what it does. Creatine introduces |
| how it works. | | | | phosphates into the energy cycle allowing ATP to be |
| When we look at energy at a cellular level it is created | | | | built for a longer amount of time. It is also believed that |
| by the creation and breakdown of chains of molecules. | | | | the body will produce more stored ATP for future use |
| ATP (adenosine tri-phosphate) is one of these | | | | with regular supplementation of Creatine. This allows |
| molecular structures. There are three phosphates | | | | for a more explosive muscular contraction and a |
| attached to the molecule. When a phosphate is | | | | longer lasting ATP cycle. This is important because the |
| separated from the ATP molecule energy is released | | | | muscle contractions are more intense and stronger |
| from the breaking of the connection. This energy is | | | | during the ATP energy cycle. |
| used by the cells. The molecular structure is then | | | | Creatine is also said to pull more water into the |
| changed and what was once ATP becomes ADP | | | | muscles giving them a fuller appearance. This added |
| (adenosine di-phosphate) with only two phosphates | | | | water also provides more leverage and aids at the |
| attached. This new molecule begins searching for a | | | | cellular level. This increase in water uptake can be |
| free phosphate somewhere to reattach. | | | | dangerous if a person does not drink adequate water |
| The muscles go through three energy phases. The | | | | during use. Making sure to drink plenty of water keeps |
| first, and the one we are looking at, is the ATP-PC | | | | the body from becoming dehydrated and enhances |
| system where ATP is broken down for energy and | | | | the efficiency of the creatine. |
| rebuilt. This system is the immediate energy system | | | | There are many different versions of creatine on the |
| and according to some research can last as long as | | | | market and each claim to work in a different, but |
| three minutes, or until all ATP is depleted and there are | | | | better, way than the others. Any product that will |
| no free floating phosphates. The next system is the | | | | introduce more phosphates at the cellular level and |
| lactic acid system in which the various metabolic | | | | increase energy production and release will benefit |
| processes produce energy and give off lactic acid. | | | | muscular energy and strength. Whether you are |
| This system last approximately ten to twelve minutes | | | | looking for more power while lifting, more explosive |
| and then the aerobic system kicks in. This system | | | | take off when sprinting, a longer work capacity or fuller |
| carries the body's energy needs over extended | | | | muscles creatine can be an asset to your program. |