Here's what I've learned about Creatine.
It is one of the best documented supplements that actually works. Forget NO, Beeswax, HGH enhancers, GABA
and other supplements touted by muscle bound steriod freaks. The only thing they are good for is making money for the company and the bodybuilder recommending them. Creatine however, has been tested and has been shown to increase fluid retention in the muscle cells.
How it works: Creatine undergoes a reaction with adenosine diphosphate (ADP) to create adenosine triphosphate (ATP) and creatine. ATP is the energy that muscles use. Free ATP can be used rapidly by the muscle to produce movement. Although ATP can be formed by other sources (e.g. glycolysis using glycogen stores and beta oxidation using free fatty acids), this PCr system is significant because it produces ATP more rapidly than these other pathways and doesn't require oxygen glycolysis and beta oxidation does.
Although creatine is not a source of energy, it acts as a shuttle, supplying your muscles with even more ATP during anaerobic activity (lifting weights). The idea is that by providing the body with additional creatine, muscle concentrations will increase, thereby extending the amount of time that this rapid ATP-producing system can provide energy to the body for high-intensity movements.
Rawson, E.S., & Volek, J.S. (2003). Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance. Journal of Strength and Conditioning Research, found that on average, the increase in strength/lifting performance was 8-14% greater in the creatine and training group, compared to the placebo and training group.
My own belief is that if you are stronger and lifting heavier weights your muscles will grow larger. "Lifting heavy for a higher reps and you will get bigger than someone who lifts light and low reps."
If you decide to take Creatine what dose and when. I'm 177lbs right now and I take 10 grams once a day right after I work out. I use a micronized version (dissolves better and absorbs quicker for less chance of stomach upset). I do not load because I don't believe it matters and I don't want that extra load on my kidneys. Creatine also demands a lot of water. I stick to the .75 ounce of water per pound of body weight, so 132 ounces of water a day for me. Drinking more water also helps your body to eliminate fat and causes increased thermogenisis (body making body heat).
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