Golden Nugget 02: Creatine

Golden Nugget 02

Creatine:

There has been a lot of speculation and rumors over the years about creatine. I've heard some pretty crazy things said on the topic of creatine, including "Creatine just adds water into your muscle, but doesn't really help you gain muscle, just water" and "Isn't creatine steroids?".

Well here are some facts on the supplement. I hope this Golden Nugget helps clear up any confusion on the topic. If you have any other questions on this, make sure to leave them in the comments section.

What is it?

“Creatine is also found in foods, mostly meat, eggs and fish. Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function. Creatine is a molecule that is produced in the body, where it exists additionally in the form of creatine phosphate.” Examine.com

What does it do?

When you use energy in the form of ATP (Adenosine Tri-Phosphate; 3 phosphates), a bond is broken, which creates energy, from that molecule and it becomes ADP (Adenosine Di-phosphate; 2 phosphate’s). Creatine Phosphate donates its phosphate molecule to the ADP, which then becomes ATP again, and is ready for action. This is the quickest and most efficient way to restore energy, restoring ATP in anywhere from 10- 30 seconds. If creatine levels are low, it may impair the functionality of this system. This is what causes strength increases after creatine supplementation, but this action can also aid the brain, bones, muscles and liver.

How much do I take?

There are many different forms of creatine, so dosages vary based on the concentration and type of creatine. The type of creatine I recommend is Micronized Creatine. It is a step up from the standard “Creatine Mono-hydrate” and has been shown to possibly be utilized 20 times more efficiently. Good news is that it is still pretty cheap: A 2 month batch could be as cheap as 10 bucks.

I take about 5-10 grams of Micronized Creatine pre-workout.

When you first use creatine, it is recommended that you go through a “Loading Period” where you take 20-30 grams for the first few days, then cut back to 5-10.

Hope the information helps you guys make some gains! If it does, make sure to like and follow us at all our social media sites:

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(This photo came from Bodybuilding.com)