Creatine Supplement Reviews – 2 

Bodybuilding’s most popular and effective over the counter supplement for maximizing muscle gains and fat loss 

Creatine, the world’s most popular athletic supplement for muscle gains and fat loss - is a compound that can be synthesized in our bodies or taken as a dietary supplement. Creatine is synthesized from the three amino acids - arginine, glycine and methionine. Our liver has the ability to combine these three amino acids and make creatine, but we can also get it from our diet.  

For the biochemists among you who like molecular diagrams here is creatine in chemical form:  

How it works  

Creatine produces numerous effects in the human body. The four most applicable to bodybuilding and athletics are:  

1. Provide additional energy for exercising muscles  

The body’s primary short-term energy source is called ATP (adenosine tri-phosphate). The body can very quickly get energy from an ATP reaction. There are other sources of energy such as carbohydrates and fat, but they take longer to convert into a useable energy source. When you are engaged in a type of exercise involving short bursts of energy, such as weightlifting or sprinting, your muscles need a quick source of energy. This immediate energy comes from ATP.  

When your muscles use ATP for energy, ATP is broken down into two simpler compounds ADP (adenosine di-phosphate) and inorganic phosphate. The process of turning ATP into ADP and a single phosphate, releases the energy that enables your muscles to contract. Unfortunately, we do not have an endless supply of ATP – about 10-15 seconds at most.  

Now here’s where creatine comes in. Most of the creatine that is stored in muscles bonds with phosphorus stores and forms Creatine Phosphate (CP). CP is then able to combine ADP in your body and turn it back into ATP. More ATP in your body means more energy for maximizing your muscle gains and increasing fat loss.  

2. Muscle Volumization  

Volumization is just a fancy name for the process of drawing fluid into the muscle cells and thus increasing the internal volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases their size. Now don’t get too excited as it’s not a temporary thing and will disappear when you stop taking creatine. But it’s psychologically important, as you’ll quickly gain five to ten pounds of bodyweight.  

3. Lactic Acid buffering  

It’s suggested that one of the reasons why muscles lose their ability to contract is the build-up of lactic acid. Creatine has been shown to neutralize or “buffer” lactic acid, both during contraction and after exercise. By reducing the amount of lactic acid build-up, creatine will enable the user to engage in longer more productive training sessions.  

4. Protein Synthesis boosting  

Although not conclusive there is some evidence to suggest that creatine helps put the body in a more anabolic state where protein synthesis can occur. And as well all know the more protein synthesis, the greater the degree of muscle gains and fat loss.