How Creatine Works
Creatine is a naturally occurring compound that is processed in the liver and stored in your muscles. It plays a major role in your muscle energy.
During vigorous exercise, the ATP-CP system is the primary source of energy for the first few seconds. As the exercise continues, the body begins to count more on the breakdown of glycogen (stored carbohydrate) and fat for energy. However, the ATP-CP system can still contribute to energy production during longer periods of exercise, and this is where creatine comes in.
Creatine helps to increase the production of ATP by providing a readily available source of phosphate.
When creatine is phosphorylated (combined with a phosphate group), it forms creatine phosphate, which can then donate its phosphate group to ADP (adenosine diphosphate) to regenerate ATP. This helps to increase the amount of ATP available for muscle contraction, resulting in improved exercise performance.
In addition to its role in energy production, creatine has also been shown to have a number of other benefits for muscle building. It can increase muscle size and strength, improve recovery after exercise, and reduce muscle damage. It may also have a protective effect on muscles during high-intensity exercise, helping to reduce the risk of injury.
How Much Creatine Should I Take Per Day?
The recommended daily dosage of creatine varies depending on your goals and individual needs. Generally, the recommended dosage is 3–5 grams per day. This is considered a safe and effective amount for most people, but it may be higher or lower depending on your body weight, exercise level, and other factors.
If you are just starting to use creatine, you may choose to follow a loading protocol in which you take a higher dosage for the first week or two. The most common loading dosage is 0.3 grams per kilogram of body weight per day (or about 20 grams per day for a 150-pound person). After the loading period, you can then reduce the dosage to a maintenance level of 3–5 grams per day.
It is important to note that taking more than the recommended dosage of creatine will not necessarily increase its effectiveness. In fact, it may increase your risk of experiencing side effects such as bloating and gastrointestinal discomfort. It is generally best to stick to the recommended dosage and to speak with a healthcare professional if you have any concerns.
It is also worth noting that the body can only use a certain amount of creatine at a time, and any excess will be excreted in the urine. This means that taking a higher dosage will not necessarily result in greater benefits. Instead, it is more important to focus on consistent supplementation and proper nutrition to maximize the effects of creatine.