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

Squats on bad day with knee pain

Never tried to break parallel due to knee pain
but was a fantastic workout on 8th March

Paella with chicken, leeks and tarragon

Paella is a Spanish dish that combines saffron-flavored rice, garlic, onions, peas, tomatoes, and meat or shellfish. In this version, tarragon is substituted for saffron and chicken stands in for chorizo (spicy sausage).

Makes 24 bars

Ingredients

1 teaspoon extra-virgin olive oil

1 small onion, sliced

2 leeks (whites only), thinly sliced

3 garlic cloves, minced

8 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long

2 large tomatoes, chopped

1 red pepper, sliced

2/3 cup long-grain brown rice

1 teaspoon tarragon, or to taste

2 cups fat-free, unsalted chicken broth

1 cup frozen peas

1/4 cup chopped fresh parsley

1 lemon, cut into 4 wedges

Directions

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Sauté until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices and continue to sauté another 5 minutes. Add rice, tarragon and broth and combine well. Bring to a boil. Reduce heat, cover and simmer about 10 minutes. Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.

To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Nutritional analysis per serving

Total fat 7 g

Calories 345

Protein 22 g

Cholesterol 43 mg

Total carbohydrate 48 g

Dietary fiber 5 g

Monounsaturated fat 3 g

Saturated fat 2 g

Sodium 100 mg