Friday, April 18, 2014

Creatine science in layman terms

I was answering in a public forum about creatine. Hope it explains the science in simple terms for all...

Here is the science behind creatine...

To generate energy by muslce fibers ATP(adenosine triphosphate) is broken down to ADP(adenosine diphosphate).ATP is the main contributor for musle contraction and in the process Phorporous is released and ADP is formed.

To maintain energy levels , the released phorporous has to combine back with ADP to become ATP. so that continuous flow of energy can be formed.

If you see ADP -> ATP and ATP-> ADP are opposing process and our body as always is extremely adaptable and inteligent. so it senses energy production for the moment is important and utilizes ATP and does not provide enough importance to re attach bring phorporous from blood stream into the muscle so that ATP balanec is maintained.

the solution to this problem is creatine which can readily bring in creatine phosphate for the reaction of (ADP + CP -> ATP ). So ATP balance is restored and muscle contractions and energy levels can persist longer..

i removed out a lot of scientific BS that will be tough to understand and brough it in simple terms... Scientists please excuse lols....

AS per PUBMED - there is nothing called as creatine receptors... so on paper you can use it as long as you want.
Your body can not utilize all creatine you consume so there will be wastage. ineveitable.

Practical experience - staying on high carb or high protein always also sucks as your body adapts to it.. Not receptor shit but adaptation shit.
So upping dose or discontinuing for some time can actually help.

Hope the content is straight forward and to the point

4 comments:

  1. Hi Murali... Good to be posting questions in your blog after 3-4 years......
    This is not with respect to this topic rather about the "vegetarian fat loss" regimen devised by you in Trainingmasters blog.

    I am a fairly muscular guy and I am 5'7 and now weigh about 67 kilos. I want to cut those needless fat and bring the weight down to 62 or something thereby lookng more lean and in shape. Somehow, I feel like avoiding even whey protein. Not because I believe in some baseless myths about it, but just felt like making do with all-natural stuff. In your suggestion, is there anything I can substitute the whey protein with? Please note I m a vegetarian with moderately good muscularity, with an intent to be more cut and lean, yet looking healthy. Thanks, again!!!!!!

    Just to recap, below was the stuff I was referring to, which you'd devised few years back.

    6 am: 30 gm whey protein, 1 glass skimmed milk
    7 to 7.45 am: Cardio 3-5 days a week
    8 am: 50gm of green sprouts + 2 wheat dosas
    11 am: 50 gm of soy
    2 pm: 2 chapattis + 100 gm of dal + vegetable salad, 1 multi-itamin/multi-mineral capsule
    5 pm: 2 glasses of skim milk , 3 slices of whole wheat bread, 500 mg of vitamin C
    6: 30 to 7: 30 pm: Workout
    7:35 pm: 30 gm of whey , 1 banana
    8.30 pm: 35-40 gm of protein mixed in a glass of skim milk, 1 plate vegetable salad

    ReplyDelete
    Replies
    1. Whey is the best veg source of protein available.
      I think you can not find an equal vegetarian substitute.

      -Biglee

      Delete
  2. Thanks all for their valuable contribution. I have collected enough information from your replies. However, I have a doubt about bodybuilding supplements like epistane and kratom. Does it make any sense to use these supplements for fast muscle development?

    ReplyDelete
  3. @Gloria,

    Not much research supporting epistane and kratom yet. Yes you can try it out .

    -Biglee

    ReplyDelete

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