PROPER CREATINE USE
JOHN C. YOBST AS.,CPT,CSTS
Creatine is a naturally occuring energy substrate found in red muscle tissue.
It is made from three different amino acids in the body. Creatine is mostly used
to regenerate ATP in the anaerobic energy pathway, but in recent studies has
been found to increase the rate of protein synthesis, thus helping to accelarate
muscle hypertrophy. Many natural athletes looking for an edge have been using
this substate in supplemental form in hopes of increasing excercise performance
and muscle size. The use of creatine has been a boom to the supplement industry.
The supplement companies mislead you with the high "loading" dosages they
suggest. Creatine should be ingested on a daily basis during the loading phase,
however since creatine is stored in the muscles, it need not be taken everyday
after the loading phase. It can either be taken every other day or if you train
3 days per week, on training days. The following is a suggested loading and
130-150 lbs - load 12-15 grms/day (3days), then 5-8grams/day
150-175 lbs - load 15-18 grams/day, then 10-12 grams/day
175-200 lbs - load 18-20 grams/day, then 12-15 grams/day
200-plus lbs - load 20-25 grams/day, then 15-18 grams/day
The above body weights are based on LEAN BODY MASS.
Creatine has also been found to work better if ingested on an empty stomach
with a fruit juice, twenty to thirty minutes before eating and immediately
following a workout.