Creatine is a nonessential dietary component that, when supplemented in the diet, has shown physiological benefits in athletes, in animal-based models of disease and in patients with various muscle, neurological and neuromuscular disease. (1)
Creatine is made in the body from the amino acids Arginine, Glycine and Methionine. This accounts for about half the body’s requirements. The balance is obtained from food, mainly fresh fish and meats. Almost 95% of it is stored in the skeletal muscles and the rest of it is stored in the brain, heart, testes and cells of other organs in the body.
The distribution of creatine throughout the body is largely determined by the presence of creatine transporters. These transporters not only serve to distribute creatine but serve as a clearance mechanism because of creatine 'trapping' by skeletal muscle. Creatine clearance also depends on renal elimination and degradation to creatinine. Other dietary components such as caffeine and carbohydrate can potentially affect pharmacokinetics by their influence on the creatine transporter. Disease and age may also affect the pharmacokinetics, but more information is needed. (1)
The body has its own ‘energy currency’ called ATP (Adenosine Tri Phosphate). This high energy molecule, ATP, is used for almost all the functions requiring energy expenditure. When ATP is used for energy expenditure, a phosphate is removed and it converts back to ADP (Adenosine Di Phosphate). Within the cell, Creatine exists as phosphocreatine and readily donates phosphorus to the low energy ADP and converts it back to the high energy ATP. This happens in the mitochondria where food is oxidized and converted into energy or ATP.
In a subject of 70 kg with a total creatine pool of 120 g, the daily turnover is approximately of 2 g. Exercising individuals and vegetarians may need higher amounts of Creatine as a supplement for Muscle Hypertrophy.
Creatine Supplementation EffectsCreatine administration increases creatine and phosphocreatine muscle concentration, allowing for an accelerated rate of ATP synthesis.Creatine enhances the possibility to maintain power output during brief periods of high-intensity exercises.Creatine supplementation in conjunction with resistance training augments gains in muscle strength and size.Increases in muscle fiber hypertrophy and myosin heavy chain expression have been observed with creatine supplementation.
Creatine supplementation increases acute weightlifting performance and training volume, which may allow for greater overload and adaptations to training.
Creatine supplementation may also induce a cellular swelling in muscle cells, which in turn may affect carbohydrate and protein metabolism. A carbohydrate or carbohydrate/protein-induced insulin response appears to benefit creatine uptake. (2)
Creatine supplementation affects muscle glucose metabolism in humans by increasing muscle glycogen storage.
In resting conditions and at high dosages (20 g) Creatine enhances Growth Hormone secretion, mimicking the response of strong exercise which also stimulates GH secretion (variable between individuals). For the majority, maximum Growth Hormone concentration occurred between 2 hrs and 6 hrs after the acute Creatine ingestion. (3)Creatine has a consistent ergogenic effect, particularly with exercises or activities requiring high intensity short bursts of energy. (4)
The increase in lean body mass often reported after creatine supplementation could be mediated by signaling pathway(s) involving IGF and 4E-BP1. (5)Creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training. (6)
Creatine supplementation (5gm/ day for 6 weeks) had a significant positive effect on both working memory (backward digit span) and intelligence (Raven's Advanced Progressive Matrices), both tasks that require speed of processing. These findings underline a dynamic and significant role of brain energy capacity in influencing brain performance. (7)
Resistance training of 12 weeks increases bone mineral density in older men (Age 71 years) and creatine supplementation (0.3 g/kg creatine for 5 d and 0.07 g/kg thereafter) may provide an additional benefit for increasing regional bone mineral content. The increase in bone mineral content may be due to an enhanced muscle mass with creatine, with potentially greater tension on bone at sites of muscle attachment. (8)
Creatine DosageCreatine dosage is a hotly debated aspect and various regimens are suggested. Human data are primarily derived from three types of studies: a) Acute studies, involving high doses (20 g/d) with short duration (< or = 1 week)b) Chronic studies involving lower doses (3-5 g/d) andc) Longer duration (1 year), or a combination of both. (4)
There appears to be a general consensus for using a loading dose of 0.3 gms / kg bodyweight for 5 days, followed by 0.03 gms / kg bodyweight thereafter for varying periods.
In a 6 weeks study, it was found that after loading 20 gm/day Creatine for 5 days, the Creatine levels can be maintained for 6 weeks with a maintenance dose of 2-5 g /day. If no Creatine was given as maintenance, the levels were much lower, but still remained higher than baseline (the levels before the loading dose). Glucose plus Creatine (but with a much smaller glucose intake than currently accepted) is potentially the most effective means of elevating total Creatine accumulation in human skeletal muscle. (9)
Creatine Supplement TimingIn a 10 weeks study in Australia, it was demonstrated that PRE and POST Workout supplementation with Creatine, Whey and Glucose showed greater increase in Lean Body Mass as compared to a Morning and Evening dose of the same quantity of supplements. The PRE and POST regimen also resulted in higher muscle Creatine and glycogen values after the training program. (10)
Most bodybuilders and athletes can get good results by taking Creatine and Glucose after a workout. This helps to reload glycogen into the muscles and speeds up recovery.
Those looking for more power during a weight training session can take Creatine pre workout also. However the increased power lasts only for a few seconds during the heaviest lifts.
Creatine SafetyTill recently there were many doubts about the safety of Creatine as a supplement. However recent clinical trials have confirmed the safety of Creatine for both short term and long term use. We have quoted below from some of the published reports:a) Trial of 310 days at a dose of 10g /day “Long-term supplementation of creatine did not lead to an increase of plasma urea levels or to a higher prevalence of micro-albuminuria.” (11)
b) Effective and safe ergogenic aid (long term use) “in healthy subjects, oral supplementation with creatine, even with long-term dosage, may be considered an effective and safe ergogenic aid” (12)
“In fact, most reports on side effects, such as muscle cramping, gastrointestinal symptoms, changes in renal and hepatic laboratory values, remain anecdotal because the case studies do not represent well-controlled trials, so no causal relationship between creatine supplementation and these side-effects has yet been established.” (12)
c) Does not affect Kidney Permeability (21 gms / day for 14 days) “This investigation shows that short-term, high-dose oral creatine supplementation enhances the excretion of potential cytotoxic compounds, but does not have any detrimental effects on kidney permeability. This provides indirect evidence of the absence of microangiopathy in renal glomeruli.” (13)
d) No adverse effect on Kidney and Liver functions with long term use (0.25 to 5.6 years in American Football Players) “Oral supplementation with Creatine Monohydrate (5 to 20 g) has no long-term detrimental effects on kidney or liver functions in highly trained college athletes in the absence of other nutritional supplements.” (14)
Common Adverse EffectsMost commonly reported adverse effects are nausea, gastro intestinal discomfort, diarrhoea and water retention. However, in a double blind placebo controlled trial of Creatine Monohydrate and Placebo, no significant differences in the adverse events were noted. (11)
ConclusionIn summary, the predominance of research indicates that creatine supplementation represents a safe, effective, and legal method to enhance muscle size and strength responses to resistance training. (2)References
Persky M et al, Clin Pharmacokinet. 2003; 42(6):557-74
Volek JS et al, Nutrition. 2004; 20(7-8):609-14
Schedel JM et al, J Sports Med Phys Fitness. 2000; 40(4):336-42
Shao A et al, Regul Toxicol Pharmacol. 2006; 45(3):242-51
Deldicque L et al, Med Sci Sports Exerc. 2005; 37(5):731-6
Olsen et al, J Physiol. 2006; 573(Pt 2):525-34
Rae C et al, Proc Biol Sci. 2003; 270(1529):2147-50
Chilibeck PD et al, J Nutr Health Aging. 2005; 9(5):352-3
Preen D et al, Int J Sport Nutr Exerc Metab. 2003; 13(1):97-111
Cribb PJ et al, Med Sci Sports Exerc. 2006; 38(11):1918-25
Groeneveld GJ et al, Int J Sports Med. 2005; 26(4):307-13
Bizzarini E et al, J Sports Med Phys Fitness. 2004; 44(4):411-6
Poortmans JR et al, Med Sci Sports Exerc. 2005; 37(10):1717-20
Mayhew DL et al, Int J Sport Nutr Exerc Metab. 2002; 12(4):453-60

courtsy :fightagingsite

One of the biggest mistakes many new bodybuilders makes is that they don't pay attention to their muscle building nutrition with the same detail, desire and determination with which they pay attention to their weight training program.
You constantly see people throw out numbers such as your weight training program is 85% of your results or that muscle building diets are 95% of your results.
I've always rolled my eyes at these sorts of statements and found them rather silly. No one can know for sure how to break this down.
But I can tell you this, if you neglect (or ignore completely) one or the other, whether it be your training or your nutrition, your results will only be a fraction of what they could be!
Look, you bust your @ss in the gym, pounding away at huge weights in the big exercises with animalistic intensity. Don't screw it up by neglecting to be as dedicated to your nutrition program.
So let's talk about the importance of nutrition.
The truth is, no one will ever gain muscle without food. Nutrition for building muscle is simply a matter of eating. But that doesn't mean there isn't a lot to learn.
Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn't the way to gain muscle. You'll end up gaining weight all right. You'll be fat.

The Best Muscle Building Supplement

So here's the question every dedicated lifter wants to know.
What's the best muscle building supplement available today?
You might not like the answer. It's not sexy, it's not new, and it's not touted as a steroid replacement.
Your number one supplement should be a high quality protein powder
I know you probably already know this. But it's worth repeating because I get a ton of questions from people wanting to know what is the best new miracle steroid-like supplement they can buy. And they aren't getting enough quality protein. Before buying any other supplements, make sure you are always taking in a high quality protein powder.
If you want to make outstanding muscle building progress, you must put together a solid weight training program, train with a high level of intensity, add poundage to your exercises as often as possible, eat six high protein meals every day, and make sure you are out of the gym often enough to recover from your workouts so that your muscles have time to grow.
Protein powders make it extremely easy and convenient to eat six meals a day and to get enough quality protein into your body.
Using protein shakes will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day. Who has time to prepare six meals a day? Not anybody I know, that's for sure.

For us skinny guys, our body will easily burn off any muscle we build unless we do things right and that means eating at least 6 high protein meals every single day, and more if you can do it.
You should eat every 2 or 3 hours and if you have a really fast metabolism it wouldn't hurt to down a protein shake in the middle of the night if you happen to wake up to pee.
When you have your post-workout muscle building protein shake, throw in a serving of creatine as well.
High quality protein, aka, "the real muscle building supplement" should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth.
When you train with weights and you're looking to pack on pounds of quality muscle, you should try to eat a minimum of 1.5 grams of protein per pound of bodyweight. If you weight 150 pounds, try and take in at least 225 grams of protein each and every day.

know this sounds like a lot and you could probably do okay with 1 gram of protein per pound of bodyweight. But if you find it really difficult to gain muscle, this extra protein can help.
You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources.
For getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.
Throw in a high quality creatine product and you are good to go. Stick with the dual muscle building protein/creatine stack for massive muscle mass gains.
A crucial time to get a lot of high quality protein is right after your intense weight training session.

One thing I've found that has helped my progress is to add a few more calories than I normally would and then drink part of the smoothie right before my workout, or even sip some of it during my workout so my muscles are constantly getting the nutrients they need, both to power my workout and to recover from it

If you want to add massive slabs of quality muscle mass to your body and do it as fast as possible, you have to get your protein. There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food.
Mix your protein powder in whole milk or even half and half (except right after a workout).
Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle and you also get concentrated calories

The Importance Of Pre-Workout Supplementation

Whether you do aerobics or weight training, doing so on an empty stomach means your body will begin burning muscle tissue for its energy needs.
A simple way to prevent this from happening is to consume a small solution of carbohydrates and whey protein
I know, you've been told over and over again how important it is to train on an empty stomach. Just bare with me for a moment, I'm not suggesting you eat a seven course meal before your workout.
A study published in the Journal of Science and Medicine in Sport (Tarpenning, K.M., et al. (2001) Influence of weigh training exercise and modification of hormonal response on skeletal muscle growth 4:431-436) looked at both the short and longer term results of drinking a carbohydrate drink before and during weight training sessions.
The first part of the study involved seven men, average age 21. They fasted four hours before beginning a weight training session that involved a nine-station weight training routine. It involved performing three sets of 10 reps per exercise, using 75% of each subject's one rep max.

Before the workout the subjects drank a zero calorie placebo drink. Before the next workout session they drank a formula containing 6 percent carbs.
Certain hormonal levels rose only 7 percent when the group ingested the carb containing formula. It rose 99 percent when the group took the zero calorie placebo drink.
During the long term part of the study, two groups of men drank either the zero calorie placebo or the 6 percent carb solution. The same results occurred during the long term study.
Lowering the release of certain hormones during training will help to preserve and build muscle mass, leading to quicker progress, as well as fat loss.
In addition to the carbohydrates, consider ingesting a fast digesting protein like whey protein. This will help prevent muscle breakdown, and keep you in positive nitrogen balance, which is essential to keeping the muscle you have and building more mass.

This is extremely important for two reasons. As mentioned previously, when you first wake up in the morning, your body is most likely in a catabolic state, eagerly awaiting protein so it can shift gears, enter a positive nitrogen balance and begin rebuilding itself leaner and stronger, with more muscle and less fat.
Secondly, besides lowering some hormonal levels in your body, ingesting some protein immediately prior to your workout ensures that your body makes the most of its post workout opportunity by already having started the process of protein synthesis.
After your workout, your body is craving carbohydrates and protein to begin the recovery process. Taking in a small amount of carbs and protein before a workout, as well as a protein/carb drink immediately after your workout will help to ensure that your body gets the nutrients it needs.

The Importance of Post Workout Supplementation

I cannot overstate the vital importance of the post workout meal, or more specifically, the post workout drink. You see, after a hard training session, your body is primed and ready to absorb all the nutrients it needs to help your body begin recovering from the muscle breakdown that has occurred during your training session.

Why a drink? Because your body is craving nutrients immediately following a hard training session and it needs them quickly. Your body will digest the nutrients in liquid form much more quickly than a solid fool meal.
During this time your body is ready, willing and able to quickly and completely absorb the protein that it needs. This will help to optimize protein synthesis, leading to a positive nitrogen balance, gains in muscle and strength, and the loss of body fat.
Of course, you need to constantly supply your body with the protein it needs to maintain and build muscle mass. However, the time right after a hard training session intensifies your body's ability to absorb the protein it needs.

This slightly alters the idea of the 6 meals a day plan. However, it can also greatly improve and speed up your rate of progress. With this modification, you will really be taking in 8 or 9 meals a day on the days that you train. Don't worry, it's not as difficult as it may seem at first glance.
For example, I take a serving of whey protein immediately upon waking in the morning (approximately 20 grams of protein and 115 calories). About a half hour later I eat my breakfast (around 7 am).
More meals follow at 10 am, 1 pm, and 4 pm. At 6 pm I take another serving of whey protein with an 8 ounce glass of 100% juice (or I may take a specific pre-workout formulation like NO-Xplode (with a protein powder). I proceed with my weight workout about 6:15 pm. Immediately after my weight workout (around 7 pm), I take my post workout drink.

For this meal you want fast acting protein and fast acting carbs. This is one of those times you gladly want your body to release insulin, to help shuttle the much needed carbs and amino acids into the muscles. Try taking in 30 to 40 grams of whey protein and 12 to 16 ounces of 100% juice.
Another great way to do it is to use a drink specifically designed to take advantage of the post workout opportunity as I mentioned earlier.
Then around 10 pm I take my final meal, which includes a combination protein that includes both whey protein and micellar casein. You see, micellar casein is a slow digesting protein that is very anti-catabolic.
Taking in a protein that includes micellar casein allows you to supply your body with the needed amino acids for a much longer period of your sleep time, helping to minimize, if not prevent, your body from entering a catabolic state while you sleep

The more you can lessen the breakdown of muscle tissue while you sleep (catabolism) the quicker your muscle building and fat loss progress will be!
So, if for whatever reason, my last meal doesn't occur relatively soon before I go to sleep, I always take a serving of a micellar casein/whey protein product right before bed.
If you train first thing in the morning, you will make a few minor adjustments. Add some carbs to your protein powder when you wake and then make your post workout meal a liquid one if you are weight training. If you did aerobics, you can still enjoy a solid food meal.


About the Author:
Gregg Gillies is a trainer and fitness author. His articles have appeared in Ironman Magazine and he's been a contributor to Body Talk magazine for the past 4 years. He publishes two free fitness newsletters that include lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. You can find them at http://www.fatlosssecretsrevealed.com/ and http://www.massbuildingtips.com/ His blog is at http://tnafitness.com/.