It has been theorized that a limited supply of ATP is one of the major
limiting factors in maintaining peak muscle performance. Clinical studies have
demonstrated that in increasing total creatine pools through supplementation can increase
maximum performance for short-duration, high-impact efforts.*
Twelve subjects performed 5 bouts of 30 voluntary knee extensions with 1 minute recovery
periods between each bout. Subjects were tested for peak muscle torque production before
and after treatment with either placebo or creatine. The treatment period lasted
5 days and consisted of a placebo 4 times a day or 5g of creatine 4 times a day plus 1g of
glucose a day. Subjects who were administered the placebo demonstrated no difference in
performance. In the creatine group, however, peak muscle torque production
increased in all subjects during the final 10 contractions of exercise in bout
1,throughout the entirety of exercise in bouts 2, 3, and 4, and during contractions 11-20
of bout 5 after supplementation. Researchers concluded that creatine supplementation
increased the level of peak torque production during repeated bouts of maximal voluntary
muscle contractions (5).*
In a similar study, researchers divided sixteen subjects into two groups receiving either
20g per day creatine monohydrate, or placebo (glucose), for a six day treatment period.
Before and after the treatment period, subjects performed high-intensity exercise
consisting of 10 six-second bouts on a cycle ergometer with a 30 second recovery period in
between attempting to maintain a pedaling frequency of 140 revolutions per minute. There
was no difference in exercise output between the two groups before the treatment period.
After treatment, however, the group supplementing with creatine monohydrate displayed an
easier time maintaining the target speed towards the end of each exercise bout than the
placebo group (6).*
This statement has not been evaluated by the (FDA). This product is not intended to
diagnose, treat, cure, or prevent any disease.
1. ATP is broken down for energy. When ATP runs out, Phosphocreatine is
broken down to regenerate ATP.
2. Increasing Phosphocreatine increases the amount of ATP that can be regenerated.
3. Increasing ATP increases strength and speed.
4. Phosphocreatine can be increased through Creatine Monohydrate supplementation.
5. Creatine Phosphate and Creatine Citrate are ineffective for Phosphocreatine
6. Creatine increases strength, which allows for more intensity to be generated, which in
turns facilitates more growth.
7. Creatine increases the rate of protein synthesis by drawing more water into the muscle
8. Creatine reduces muscle catabolism by decreasing the use of branched chain amino acids
9. Positive benefits of Creatine saturation can remain in the body for 2 months after
usage has stopped.
10. Dosages should be divided into two phases: 1) a loading phase, 2) maintenance phase.
Loading phases intend to saturate the
body with Creatine levels, maintenance phases allow for the saturation to be maintained.
11. Athletes under 220 lbs. should use 5 x 5 gm of CM during the loading phase, and 2 x 5
gm during the maintenance phase.
Athletes over 220 lbs. should use 6 x 5 gm of CM during the loading phase, and 2-3 x 5 gm
during the maintenance phase.
Athletes who weigh less than 180 lbs. should use slightly less than the recommended
12. Creatine should be taken with grape juice or with sugar sweetened Kool-Aid to increase
13. Sufficient hydration levels must be maintained for optimum CM absorption. Drink 1-2
gallons of water daily.
14. Orange juice contains acids which denatures CM into a waste product. Do not take
Creatine with orange juice. Caffeine
excretes water from the body, negating Creatine's cell volumizing effects.
15. Creatine can be taken by placing the powder in the mouth and then washing it down with
grape juice or Kool-Aid, or by
mixing it with grape juice/ Kool-Aid before drinking.
16. Creatine powder is more efficient than Creatine tablets or capsules.
17. Creatine should not be combined with hot liquids as this changes the chemical
structure of the monohydrate molecule.
It is recommended that one uses two phases to administer Creatine
1) Loading phase - 5 days, 5grams 5 x day
2) Maintenance phase - 6 to 8 weeks 5grams 2 x day
(one teaspoon approximately equals 5 grams)
During the loading phase, the intent is to saturate the system with as much Creatine
as the body can store. The intent of the maintenance phase is to maintain that saturation
as well as replace any lost Creatine in the system from exercise.
One of these dosages should be taken 30-60 minutes before a workout. To ensure
Creatine availability during the workout for maximum power output. Another dosage should
be taken after working out. The muscles are hungry for it after a workout much like a
wrung out sponge, ready to soak up the nutrients provided to it. If you can get it into
the bloodstream within 30 minutes after a workout you get a powerful edge in muscle
The delivery method of Creatine Monohydrate also must be carefully taken into. To enhance
muscle uptake of Creatine studies have shown that it be taken with grape juice or pre-
sweetened drink such as Kool-Aid with plenty of simple carbohydrates to increase insulin
excretion. This insulin pulse helps to literally push Creatine into the muscle cells.
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