S B Coaches College - Tip of the Month March 2005




		S B Coaches College Tip of the Month March 2005

Creatine is one of the most publicized and marketed sports supplements ever, yet there are still many questions on how to effectively use it for strength and performance. In this month's tip, we will tell you how creatine is used in your body and how to effectively implement it into your and your athlete's programs.

The primary fuel source used during exercise is ATP (adenosine triphosphate). ATP is stored in the muscles, but not in great amounts. The ATP that is stored is also used very quickly. That is where stored Creatine comes into play. Creatine (also known as creatine phosphate), lends its phosphate to help generate more ATP. Creatine acts as a quick energy supply to continue exercise. The more creatine there is in the muscle, the greater the potential for energy exists. This means that you can work longer at a harder intensity. This is how creatine helps to increase strength and power when resistance training.

Creatine is found in most red meat and is also produced within your body. Unfortunately, these amounts rarely can saturate a muscle completely with creatine. This is where creatine supplementation becomes a benefit to strength, speed, and power athletes who all rely on short, quick bursts of activity. The goal of supplementing with creatine is to saturate muscles so that there will be an ample supply of creatine to help generate energy when needed.

Initial protocols called for loading phases where up to 30 grams were taken for five days. This five-day loading period was followed by a one-month maintenance period when five grams were taken each day before one discontinued use for a wash-out period. This loading phase was intended to saturate the muscles with creatine. Another approach is to simply take 3-5 grams a day for month to achieve this same saturation. The problem with the initial protocol is that most of the creatine would be excreted through urine as its waste product, creatinine, and there is a markedly increased risk of gastrointestinal problems.

Tips when supplementing with Creatine:

1. Take post-workout with a carbohydrate/protein drink. This is to cause a rise in insulin (a storage hormone). Studies have shown that there is a greater uptake and storage rate of creatine when it is combined with a CHO/PRO drink.

2. Increase water intake throughout the day. Creatine is hydrophilic, which means it draws water into the muscle cell with it. This can lead to cramping due to an imbalance of intra- and extracellular fluids.

3. Micronized creatine is generally believed to offer better results as a result of its greater absorption rate.

Without question, creatine is one of the most beneficial and research-backed supplements available for speed, strength and power athletes.