| see my subliminal message below from my book text...
Creatine monohydrate provides nutritional support by supporting the body's natural ability to regenerate the primary energy immediately available to working muscle, creatine monohydrate has the potential to increase optimal work output in activities such as weight-lifting and sprinting.
The working muscles used during short-term, high intensity exercise demand tremendous, immediate energy. The energy consumed by muscles is primarily adenosine triphosphate (ATP). During high intensity exercise, the demand in working muscles for ATP increases several hundredfold as compared to muscles at rest. ATP is stored only in limited supplies in muscle cells, however; maintaining peak performance requires these levels to be replenished constantly.
Creatine phosphate acts as the primary re-supplier of ATP levels for high intensity efforts lasting up to and around 25 seconds. Up to 95% of the body's total creatine content is stored in skeletal muscle, 60% of which is stored in the form of creatine phosphate. During muscle contractions ATP is hydrolyzed to adenosine diphosphate (ADP). Creatine phosphate regenerates ATP levels by breaking down and lending the phosphate (1). Due to the important role creatine plays in recharging ATP levels, researchers and athletes are focusing on how they can raise levels of creatine in the body.
Neither creatine phosphate nor ATP can be directly supplemented in the diet. Creatine phosphate levels will increase, however, with a rise in total creatine levels. Creatine is manufactured in the body by arginine, glycine, and methionine. In the diet it is found in meat, especially red meat. A mixed diet supplies an average of 1g per day, while a vegetarian diet relies almost exclusively on the body's ability to manufacture creatine (not the best idea). Higher levels of creatine can be derived from creatine monohydrate, a supplemental form of creatine which has been shown to raise total plasma levels of creatine.
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. Creatine supplementation increases the level of peak torque production during repeated bouts of maximal voluntary muscle contractions. Supplementing with creatine monohydrate provides an easier time maintaining target speeds towards the end of each exercise bout.
So you should see what I'm getting at here... use creatine to improve your ability to lifty heavier weights for longer periods... the whole cell volumizing thing is over blown. The amount of creatine needed for supplementation is around 2g a day on workout days only for optimal levels. If you have trouble absorbing creatine take it in 4 spread dosages over the day (aka 500mg a dose) or take only 1 g and spread over the day.
Cheers!
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