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What is it?
Creatine is ormed in the human body rom the amino acids methionine,glycine, and arginine. Creatine is stored in the human body as creatinephosphate (CP) or phosphocreatine. The average person’s body containsapproximately 120 grams o creatine stored as creatine and creatine phos-phate.Creatine can also be supplied by oods. Certain oods such as bee, her-ring, and salmon, are airly high in creatine, but a person would have to eatpounds o these oods daily to equal what can be ound in one teaspoon o powdered creatine rom a supplement.
What is it supposed to do?
During short maximal bouts o exercise such as weight training or sprint-ing, stored adenosine triphosphate (ATP) is the dominant energy source.However, stored ATP is depleted rapidly. To give energy, ATP loses a phos-phate and becomes adenosine diphosphate (ADP). At this point, the ADPmust be converted back to ATP to derive energy rom this energy produc-ing system.When ATP is depleted, it can be recharged by creatine, in the orm o cre-atine phosphate. That is, the CP donates a phosphate to the ADP making itATP again. An increased pool o CP means aster and greater recharging o ATP and, thereore, more work can be perormed or a short duration, suchas sprinting, weight liting and other explosive anaerobic endeavors.Other efects o creatine may be increases in protein synthesis and increasedcell hydration, though researchers are still elucidating the mechanisms.
What does the research say?
The above is, o course, an immensely oversimplied review o an excep-tionally complex system, but the basic explanation is correct. To date, re-search has shown ingesting creatine can increase the total body pool o CPwhich leads to greater generation o orce with anaerobic orms o exercise,
Chapter 5/Creatine Monohydrate