The Use of Creatine From Two Points of View

The Use of Creatine From Two Points of View:
Dave Draper &
Bill Grant




Dave Draper
I've used creatine regularly for several years, since it first came on the market, I believe. Having observed no adverse side effects, I simply enjoy the benefits — maximum muscle contraction, the strength boost translating into hard, efficient workouts, and the resulting vitality and muscle pump throughout the workout.

To get to the fax, Jax: creatine monohydrate is an amino acid derivative responsible in the production of adenosine triphosate (atp) in the body's energy cycle. ATP is the spark plug of cellular energy that enables us to contract our muscles for the initial 10 to 12 seconds of intense muscular performance. The efficiency of this energy is observed in short term explosive movements: sprinting, weightlifting, martial arts.

We bodybuilders engaging in sets of 8-12 reps benefit greatly by increasing our ever diminishing stores of creatine by quality supplementation. Red meat is the primary source of this ingredient and unless you are a large consumer, chances are your reservoirs are low.

Creatine's enhanced short term energy is reflected in increased and enduring strength, maximum pump, the resultant heightened training spirit and performance, and ultimately muscular growth. BINGO.

Research supports drinking lots of water —mo H2O— while on creatine. Load as suggested... powder over caps, and to ensure its full benefit, mix creatine in a glass of good warm water. Avoid drinking caffeine directly with the creatine as it causes the body to surrender water. The efficiency of creatine depends on the high content of water and cell volumization — that tight and firm feeling. Further, some say don't mix this helper with fruit juice as this tends to neutralize its activity and produce the waste product creatinine. No thanks.

Others suggest using creatine with a sugar-loading factor to hasten the creatine into the cells. When using creatine just prior to workouts, this is a useful suggestion. If low-carbing, beware of the sugar, of course.

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Bill Grant

Both Creatine and Glutamine give you more energy and help you recover quicker from your workouts. For best results, mix Creatine and Glutamine together with a half-cup of any type of juice. Bill Grant calls this combination the Creatine-Glutamine "Cocktail".

Bill shakes hands with New York Mayor Guliani at the Special Olympics.



Creatine acts to promote energy by providing a phosphate molecule, which "recirculates" ATP (Adenosine Triphosphate). ATP, in turn, is the basic, most elemental source of energy for cellular and muscular function. However, ATP is used up in 6-10 seconds, so creatine, stored as creatine phosphate in muscles, maintains the cell's energy system. Since ATP powers muscle function, the increased muscular efficiency that results from creatine usage increases muscle strength by optimizing energy reactions in muscle tissue. The recovery aspect comes into play because after exercise, energy is needed to help rebuild damaged muscle.

Creatine acts like a backup battery in muscle to allow the energy process to continue after the primary battery (ATP) is exhausted. Researchers at the University of Kentucky says Creatine appears to prevent brain damage from traumatic injury.

Q How safe is Creatine? Numerous studies, such as several recently presented at the 2000 meeting of the American College of Sports Medicine, attest to the complete safety of Creatine. Creatine doesn't promote any kind of kidney disease, muscle cramps, etc. Remember to drink plenty of water! Drink at least 8 cups per day when using any creatine product.

Q What will Creatine Cocktail* do for me? Creatine Cocktail will favorably influence muscle protein synthesis and act as a buffer during exercise to prevent excessive acidity buildup in muscle that leads to fatigue. Creatine is so effective in maximizing muscle power that it is currently being investigated for use in treating diseases such as Muscular Dystrophy that are characterized by having extreme muscle weakness. It also has been shown to favorably effect neuromuscular disorders, such as Lou Gehrig Disease or ALS (Amyotrophic Lateral Sclerosis).

Q Will I retain water taking Creatine? There is no extra-cellular water retention associated with Creatine. The only water retention involved occurs inside the cell, a process called "Cell Volumization". This process is linked to increased muscle protein synthesis, which means greater muscle size and strength. In anabolic states, muscle hydration or water retention always occurs, with the reverse occurring during catabolic conditions, i.e., cellular dehydration. To put it simply, while some people may gain some "water weight" during a creatine load phase, this isn't the bloating effect normally associated with water retention.

Q As a woman, will I get big muscles taking Creatine? No, unless you go out of your way to do so, as in the case of the competitive female bodybuilders. Women lack the testosterone levels of men, so they have a limited capacity to add muscle size. Creatine, while promoting muscle efficiency in women as well as men, won't add excessive muscular bulk to women. Many famous athletes and models lift weights and use Creatine, but still retain their femininity and don't have big muscles.

Q How do I take Creatine Cocktail? Those of you who are looking to just maintain maximum energy efficiency in your workout, you should follow the Maintenance Phase.

One full serving which equals 2 scoops* of Creatine Cocktail twice a day, to be taken one hour before the workout and immediately after the workout.

On the days you do not workout, you need to take a minimum of 1 full serving which equals 2 scoops daily. Those of you who are looking to get the optimum results, you should start with the Loading Phase:2 scoops of Creatine Cocktail four times a day for the first four to five days followed by a maintenance phase of 2 scoops daily— To be taken in the morning, one hour before the workout, immediately after the workout, and just before bedtime.

Creatine and Glutamine Supplementation

Glutamine is an amino acid and works as a nitrogen transporter to get more into your muscle cells. Within a short period of time your muscles become visably larger since you have an increase in the amount of water driven into the muscle cells similar to the effects that creatine gives you.

Glutamine also helps the immune system by producing more white blood cells.

Creatine monohydrate is a naturally occurring energy substrate found in red muscle tissue. This substance is composed of three different amino acids that are found in the body. Creatine monohydrate volumizes the muscle by pushing water and all nutrients into the muscle which will make you look bigger and stronger.

Both Creatine and Glutamine give you more energy and help you recover quicker from your workouts. For best results, mix the Creatine and Glutamine together with a half-cup of any type of juice. This combination is called the Creatine-Glutamine "Cocktail".

Follow the schedule below:

10-15 grams of L-Glutamine in the morning, one hour before workout, one hour after workout, and before you go to bed.

5 grams of Creatine in the morning, one hour before workout, and one hour after workout.




References 1. Packer, L., Witt, E.H. et al, Free Rad. Biol. And Med., 19:227-250., 1995 2. Chazov, El et al, Taurine and Electrical Activity of the Heart., Circ. Res., 35 supplement 3:11-21, 1974
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Bill Grant is a former Mr. America (1971) and Mr. World (1974) specializes in fitness for baby boomers and seniors over 40. His web site is http://www.billgrant.net/ and he may be contacted by email Bill Grant. He is the worldwide official spokesperson for the official Arnold Schwarzenegger Web site (www.schwarzenegger.com) and works directly with Schwarzenegger/ Lorimer Productions as host, announcer and interviewer for the site. He also works with VKT and Virtual Martial Arts bringing fitness training to the martial arts community through sponsorship of the Martial Arts Festival at the Arnold Fitness Weekend.

*Scoops. You may use the same size scoop as you use for protein powder if you are making Creatine Cocktail. Roughly, a scoop is one heaping tablespoon

[mbrooke5]

Originally Posted by Tarzana

The Use of Creatine From Two Points of View:
Dave Draper &
Bill Grant





Follow the schedule below:

10-15 grams of L-Glutamine in the morning, one hour before workout, one hour after workout, and before you go to bed.

5 grams of Creatine in the morning, one hour before workout, and one hour after workout.


*Scoops. You may use the same size scoop as you use for protein powder if you are making Creatine Cocktail. Roughly, a scoop is one heaping tablespoon

Does that mean 10-15 grams of l-glute 4 x's a day?

[jjfigure]

If you take creatine consistently, all you need to take is 2-3 grams/day. Most people have issues with it because they take too much. And I strongly agree creatine (in smaller dosages) is probably the best recovery supplement you can get.

As far as glutamine, I've yet to see a study showing benefits for weightlifters. Studies out there tend to focus on endurance athletes, and aren't very well controlled. Plus, they merely focus on benefits to the immune system. Frankly, taking vitamin C consistently provides all the immune system benefits you need and is much cheaper.

[mbrooke5]

Originally Posted by jjfigure

If you take creatine consistently, all you need to take is 2-3 grams/day. Most people have issues with it because they take too much. And I strongly agree creatine (in smaller dosages) is probably the best recovery supplement you can get.

As far as glutamine, I've yet to see a study showing benefits for weightlifters. Studies out there tend to focus on endurance athletes, and aren't very well controlled. Plus, they merely focus on benefits to the immune system. Frankly, taking vitamin C consistently provides all the immune system benefits you need and is much cheaper.

Thanks! I had stopped taking creatine about 2 weeks ago, and yesterday while doing chest I was stuggling with 30lb dumbells. The reason I stopped taking it was because my goals changed. I am going to try out for an NBA dance team, and I really need to get leaner, so I thought that while doing more cardio, I didn't need creatine, but I think I am going to continue taking it. Thank you for your reply! :biggestla

[jjfigure]

I keep small amounts of creatine in pretty much year-round; I only remove it the week before a comp if I need to work a little to make weight. Plus, when you're working to get leaner you need to pay even more attention to recovery.

[tattoomeblew2]

very good read thanks.
from 2 legends
and there Points of View