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Creatine is one of the most recognizable, versatile and effective supplements, both anabolic and anti-catabolic. It can be safely used and with the right treatments, regardless of the training goal (mass, reduction, recomposition) and expect protective and growth effects in relation to our muscles. Much has been said about creatine so far. I have introduced you in general terms in the previous part of the article - but it is time to take a closer look at this supplement!
What is creatine and why does it work?
Have you ever wondered why creatine works? Hmm… It occurs naturally in muscles (a component of phosphocreatine accumulated in muscles), but there is too little of it to do anything about muscle development or anti-catabolic properties. The entire mechanism of action and positive properties proving its effectiveness are associated with the so-called ATP (adenosine triphosphate), which can be called an energy molecule, or rather a carrier. ATP is a multifunctional compound classified as coenzymes and a molecule that actively participates in energy transport on the intracellular plane.
The energy stored on the carrier through various types of enzymes is used for all processes, such as movement or biosynthesis processes. Creatine itself is obtained through metabolic processes from amino acids - methionine, glycine, and arginine. Creatine is also a support for muscle contractions. It also supports the changes that occur only during typical strength or speed exercise - these processes are called anaerobic. It is in these specific conditions that ATP, and also energy, is better transported through mitochondrial membranes. As I have already mentioned, creatine is a great anti-catabolic preparation - the catabolic effect that is part of metabolic processes is inhibited thanks to it by the biochemical reaction adenosine triphosphate-phosphocreatine. This reaction ensures sustained energy regeneration in muscle cells. By increasing energy transport and ATP carrier flow, more energy will be accumulated in the muscles and allocated to the anabolic processes of muscle fibers (first at the cellular level and then pyramidally to larger parts such as tissues).
ATP mechanism and creatine.
ATP is a high-energy chemical compound - it allows for the storage (carrier) of large amounts of energy, which is sufficient for a short period of time. By using ATP, creatine improves the transport of energy to muscle cells. ATP synthesis occurs in mitochondria, and the value of this compound is renewed in the processes of intracellular respiration - creatine improves energy transport, thus stimulating muscle cells to grow, precisely in the conditions of anaerobic processes occurring during training in the gym.
Adenosine triphosphate is a specific compound that is used and produced almost at the same time due to its short life. ATP resynthesis that takes place in anaerobic conditions occurs the fastest through the breakdown of phosphocreatine (CP), which is responsible for the renewal of ATP and de facto energy. The downside, however, is that the stored amounts of phosphocreatine are not very large.
Types of creatine.
The simplest form of creatine, which we recommend to beginners as the first supplement of this type, is creatine monohydrate (also known as monohydrate) . This form is characterized by strong water-binding properties, where after taking it enters the bloodstream and penetrates the cell walls. Thanks to it, muscles increase their volume, because the monohydrate enters them together with the already bound water - after a creatine cycle, muscle drops may occur (compared to the volume on the cycle), but the amount that was supposed to be absorbed was definitely used. The connection with ATP also plays an important role here. It is said that creatine taken from the outside can be absorbed in quantities of no more than 10g per day.
The excess of this compound is reduced to creatinine, which is excreted from the body with urine. Creatine is not just muscles pumped with water - to some extent the increase in volume is constant - but it is about creating a more optimal metabolic environment for anabolic processes, and thus for the growth of muscle fibers. The supplement itself stimulates muscle tissue to grow, protects against destructive catabolic processes and facilitates the biological regeneration of fibers at the cellular level, and when the right environment is created, this is a kind of growth phenomenon. Creatine in this form is usually recommended for beginners for purposes related to building muscle mass.
Creatine malate , or popular TCM (Tri Creatine Malate) is the second form of this agent that I would recommend. It no longer has such strong water-binding properties, but it is a much stronger fraction that will provide the muscles with a new stimulus in a stronger form than the previously mentioned supplement. Malate can be safely used during reduction for anti-catabolic purposes and during recomposition, when we want to build the best quality muscle mass. This compound is a combination of one creatine molecule with malic acid (two/three molecules). Why is it more effective than classic mono? Well, because thanks to the combination with malic acid, it has achieved much better solubility in fluids and chemical stability. It does not increase the hydration of muscle cells to such an extent, however, creatine itself stimulates the anabolic mechanism, and malic acid molecules are included in the processes related to energy metabolism inside the cells. This form of keratin supplement is recommended more for body shaping in terms of visual appearance and for increasing strength and performance gains - of course, muscle mass development also occurs, but it will be a better choice if you want to gain mass without excessive amounts of fat tissue.
Creatine Citrate (Tri Creatine Citrate) is a fusion of one creatine molecule and citric acid (three molecules). It is also a more stable form than monohydrate, and citric acid stimulates muscle cells from different "angles":
- Better ATP resynthesis thanks to the combination of creatine with citric acid,
- Activation of transferases (more precisely: kinases), which activate anabolic processes, also through a better transfer of the phosphate group from adenosine triphosphate to the appropriate molecules, enhancing muscle anabolism.
- Optimizes the cell environment in terms of pH.
Creatine stacks are mixes of different keratin fractions (combinations), which are the strongest creatine supplements thanks to the synergistic use of auxiliary ingredients and the creatine blend. The product combines properties and paths to achieving a strong anabolic response. I recommend it to people who have already done several cycles on monohydrate and malate, according to the pyramid principle (from weaker to stronger agents).
Creatine cycle and doses.
The creatine cycle should last about 4-6 weeks (in exceptional cases, the period of use can be extended). After this time, it is worth taking a break of the same duration so that the body, and thus the muscle fibers, do not get used to the excessive presence of creatine taken from the outside and, consequently, to the stimulus attacking the muscle cells. After the cycle, it is worth doing lighter workouts for so-called detraining - we do not stop training, but we do them in a lighter version. We focus all training power around the cycle (during it). As I mentioned, excess creatine that is not absorbed is reduced to creatinine and excreted from the body with urine. The optimal dose of this supplement is assumed to be about 10g per day. Sample dosage:
Training days:
- 5g in the morning on an empty stomach,
- 5g after training
Non-training days:
- 5g in the morning on an empty stomach,
- 5g at a time similar to post-workout
In the case of malate (TCM) or citrate, people who train often use a 5g dose before training instead of in the morning on an empty stomach - the morning dose is left on non-training days at the gym. You can also do it more economically and on non-training days skip the second dose of creatine, and keep only the morning one. It all depends on individual assumptions and... our pocket. In the next article we will discuss substances added to creatine and additional supplementation supporting and synergizing the anabolic and anti-catabolic effects of these agents.
Janusz Ziolkowski - www.bb-mag.pl
