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Creatine Monohydrate

Creatine is naturally produced by the body and is found in some protein based foods. When taken correctly as a supplement, it can increase power output, lean muscle mass and improve recovery time.

Creatine Phosphate (or Phosphocreatine) is stored in the muscles and is activated as part of the ATP-PC* system to provide immediate support for brief, high intensity exercise.

Creatine Monohydrate works by replenishing ATP-PC supplies, as it maximises Phosphocreatine storage in the muscles. This means ATP can be replenished quicker, giving you more energy to lift heavier weights, train harder and at a higher intensity

Muscle volume is increased as more Phosphocreatine is stored, meaning the muscles are better hydrated, triggering protein synthesis for improved strength and growth of the tissues.

Effective protein synthesis as a result of taking Creatine Monohydrate leads to Improved muscular recovery. Research suggests more readily available Phosphocreatine reduces muscle breakdown for better recovery by buffering lactic acid build up which causes fatigue.

 The ATP-PC (Adenosine Triphosphate – Phosphocreatine) system is known as the ‘first responder’ of energy systems. It is the basic fuel source for all your physical functions; whether you eat, breathe, or sprint to the car. It kicks in after just thousandths of a second but the body can only store enough ATP and PC to support around 6 to 10 seconds of strenuous effort… This is where Usain Bolt finds his speed.

 

Links to other interesting documents and articles…

https://www.muscletalk.co.uk/articles/creatine.aspx

https://www.bodybuilding.com/fun/southfacts_cee.htm

https://experiencelife.com/article/all-about-your-metabolic-energy-systems/

https://examine.com/supplements/creatine/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

 

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