How to Supplement with Creatine? By Veeraj Vic Goyaram

How to Supplement with Creatine?

Researched and composed by Veeraj V Goyaram

There appears to be some confusion about how to supplement with Creatine. Some protocols recommend a loading phase followed by a maintenance phase while others question the necessity of a loading phase. The aim of this article is to shed light on this topic. Please keep in mind that in this article we are referring to Creatine Monohydrate and not novel forms of Creatine and Creatine formulations. Future articles will deal with these topics in greater detail. 

Therefore, the present article will address  the following: 

a) the aim of creatine supplementation 

b) an evaluation of the traditional loading-maintenance phase 

c) an evaluation of the low dose-no loading protocol 

d) an evaluation of whether you need to cycle Creatine supplementation

Creatine supplementation & muscle creatine levels

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When taking a supplement it is very important to understand the reason why you are taking it and what it does in the body. Creatine supplementation serves to increase the concentration of Creatine in muscle. Keep in mind that muscle already contains Creatine in the form of Phosphocreatine, the latter serving as a means to quickly replenish ATP (energy). This quick source of energy helps to fuel the production of muscle force during repeated, short bouts of powerful muscle activity as in a bodybuilding workout. As the aim of Creatine supplementation is to increase the muscular Creatine concentration, the best supplementation strategy is the one which increases muscle Creatine level most effectively. 

The amount by which supplementation will increase your muscle Creatine level depends on how much Creatine is already present before supplementation. If you have low muscle Creatine levels, resulting from low intakes (e.g if you are vegan or consume little meat or fish) then you can expect a massive increase in Creatine levels with supplementation, usually between 20 to 40%. Conversely, if your stores are already high then the magnitude of the increase in Creatine levels will be about 10-20% (1). This increase is important because "the effect you feel" on Creatine supplementation is largely related to how much your muscle Creatine has increased by. 

Protocol A: The Loading-Maintenance Protocol
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This is the typical Creatine supplementation protocol that most of you are familiar with. It consists of a loading phase of 0.3 g CM/kg/d split into 4 daily intakes of 5 g each, followed by a maintenance phase of 0.03 g CM/kg/d for the duration of the supplementation period.

Using the above formula, a 100kg man would need the following:

Loading: 0.3g x 100kg = 30g/ day. Divided into 4 intakes of 7.5g each

Maintenance: 0.03g x 100kg = 3g/ day.

The pros and cons of the Loading-Maintenance protocol

Loading seems to be a useful strategy because of the rapid rise in muscle Creatine levels that it brings about. This rapid rise means that the performance benefits of Creatine are felt rather quickly, according to research done on athletes by leading Creatine researcher Dr. Paul Greenhaff (2).  One downside of this protocol is that it can prove quite costly, especially if you are investing in a high quality Creatine product, which you should. A loading phase can set you back by 100-150g in just 5 days. I speak for the poor man always. A loading phase means that you will need to make trips to the kitchen to mix and drink your Creatine several times a day, an inconvenience perhaps if you work. Ingesting large amounts of Creatine during the loading phase may give you gastrointestinal distress especially if the Creatine hasn't well dissolved. 

The good news is that additional research has shown that the loading protocol may be shortened to only 2–3 days, especially if you are taking Creatine along with protein and/or carbohydrate.  As a side note, ingesting Creatine with protein and/or carbohydrate may improve the absorption of Creatine (3). A future article will deal with the effect of co-ingesting other nutrients on Creatine absorption.

 The loading phase provides the most rapid benefits

Protocol B: The "No Loading" Protocol
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A nice alternative to the loading-maintenance protocol is to start by taking 3g per day for 28 days, with no loading phase (4). Research has shown that this method can increase muscle Creatine levels as effectively as the loading-maintenance protocol. The only downside is that this method results in a rather slower increase in muscle Creatine level compared to the loading-maintenance protocol. It may take longer for any performance benefits to be seen. But that depends on the person as I have puts lots of people on a "no load" protocol who reported rapid performance improvements. You may wish to do some trial and error yourself. Personally, I respond much better to the traditional loading-maintenance protocol. 

Do you need to cycle Creatine?
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Cycling of Creatine supplementation has been recommended because apparently the ability of the body to manufacture its own Creatine drops when you supplement with Creatine (5). Although this is possible, the levels of Creatine in muscle returns to starting (baseline) levels when you stop supplementing. It does not decrease below baseline levels. I don't believe that cycling Creatine has any benefit besides to your pocket because Creatine isn't cheap. Taking Creatine on a continuous basis may confer health benefits. 

Dissolving your Creatine

Using warm water can help dissolve Creatine. 

Micronized creatine dissolves better too.

Practical applications:
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• The loading-maintenance protocol works well and I would recommend it if you want results fast and money isn't a problem.

• The "no-loading" protocol works as well although you may wait a bit longer to see the results. But it is a good protocol. 

• There is no need to cycle off Creatine. Cycle off only when your pocket does not allow. 

• Make sure you dissolve your Creatine in water before drinking it. Do not throw the Creatine in your protein shake because it won't dissolve well. Protein and carbs help absorb the Creatine better. 

References
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1. Kreider RB. Creatine in Sports. In: Antonio J, Kalman D, Stout J, et al, editor. Essentials of Sport Nutrition & Supplements. Humana Press Inc., Totowa, NJ; 2007.

2. Greenhaff PL. Muscle creatine loading in humans: Procedures and functional and metabolic effects. 6th International Conference on Guanidino Compounds in Biology and Medicine Cincinnati, OH. 2001.

3. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000;89:1165–71.

4. Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996;81:232–237

5. Williams MH, Kreider RB, Branch JD 1999 Creatine: The Power Supplement. Champaign, IL: Human Kinetics Publishers 

More articles on Creatine on Bodybuilding Mauritius
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Creatine Stability: Fact or Fiction?
Creatine: does it matter when you take it?
Couma Creatine travail dans nou lecorps (Article in Kreol language)

I learned a lot of interesting facts about Creatine at this conference last december

 in Newcastle-Upon-Tyne, UK. Having studied Creatine since 1997, that visit was an icing 

on the cake. I also presented my research there on muscle glucose transporters there. 

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Caffeine and Training: Promoting recovery. By Veeraj Vic Goyaram

Caffeine and Training: 
Promoting recovery

By Veeraj Goyaram for Bodybuilding Mauritius

Welcome to the article series on Caffeine and Exercise
Caffeine is a proven mental and physical performance booster and is one of the most health-friendly compounds gifted to us by Mother Nature. Caffeine tops my list of my most favourite nutritional compounds. No wonder why coffee is my favourite beverage and my day doesn't start before my first cup. 

This article series will deal with key aspects of caffeine consumption and sports and exercise performance. We all know about the effect of caffeine in exercise performance but in this article we will look at a little-known benefit of caffeine consumption: muscle recovery. 

Caffeine promotes muscle glycogen resynthesis after glycogen depleting workouts

Glycogen is the storage form of carbohydrate in muscles and is the preferred source of energy for muscle contractions in bodybuilding workouts. Therefore, after training it is imperative to get back this glycogen although there is no need for most of us to expedite this process. I have received a few questions about why I have recently started consuming strong coffee with my postworkout meal (Fig. 1) Well, there are quite recent studies that have shown that the consumption of caffeine in addition to carbohydrates post workout leads to a higher rate of glycogen replenishment than with carbohydrate alone. This highlights the potential value of caffeine as a recovery agent in addition to its role as an energy booster. 

Fig. 1: My postworkout meal featuring caffeine from coffee

Researchers from RMIT University in Melbourne, Australia, led by Professor John Hawley (who earned his PhD from my research unit in South Africa) carried out investigations on this effect of caffeine. They found that caffeine ingested along with carbohydrates postworkout led to 66% more muscle glycogen than carbohydrate alone. The researchers suggested that this caffeine effect may be due to a greater rate of glucose absorption by muscle cells. Therefore, they set out to analyse the effect of caffeine on the intracellular processes that are normally responsible for glucose uptake under exercise.  

Two key molecules that are involved in this process are the enzymes CaMKII and AMPK. These become active as a result of muscle contraction during exercise. Their activation triggers processes in cells that bring about the movement of glucose transporters (GLUT4) to the surface of muscle cells for glucose uptake (See Fig. 2). A greater rate of glucose uptake may lead to increased glycogen resynthesis because glucose uptake is a limiting process in glycogen resynthesis. Interestingly, the researchers found that caffeine + carbs intake after exercise leads to a greater level of CaMKII activation than what is normally experienced by carbs only. This may indicate  a greater rate of GLUT4 activation, glucose uptake and glycogen resynthesis.

Fig. 2: Caffeine may bring about increased glycogen resynthesis via an increase in glucose uptake by muscles through GLUT4 transporters

Although not investigated by the above study, the activation of the CaMKII (and AMPK) enzymes also increases the synthesis of GLUT4 so that there are more of these transporters available to take up glucose. The link between CaMKII activation and increased GLUT4 levels has been extensively reviewed in an article that I co-authored with my professor in the American Journal of Physiology, Endocrinology and Metabolism last year (Ojuka EO, Goyaram V and Smith JA, 2012). My research group from the University of Cape Town has also extensively studied caffeine in glucose uptake at the molecular level, under the leadership of Professor Edward Ojuka.

Practical application and important considerations

• Caffeine dosage and intake protocols: The Australian study above has used a high amount of caffeine (8 mg per kg of bodyweight) but smaller doses are also under investigation as well as the effect of taking caffeine before, during and after training (vs. caffeine taken only after). I speculate that smaller doses and spreading the caffeine intake around workouts may also work. Keep in mind that expediting the glycogen replenishment process by quickly is of relevance only if you conduct daily training sessions that require the use of the same muscle groups (e.g. are a soccer player who trains everyday). 

• Other considerations: proceed with caution if you have any known sensitivity to caffeine and stimulant products, high blood pressure or any cardiovascular complications. It is best to check with your medical doctor before taking caffeine-containing products including pre-workouts. Some people may experience sleeplessness and feel jittery after a caffeine megadose while others may not experience any such things.  That is why researchers are investigating lower doses of caffeine. The potential side effects of caffeine will be discussed in future articles.

I hope you found the article helpful. Do not hesitate to share links of our articles on Facebook and join us for daily discussions on bodybuilding on the Bodybuilding Mauritius Facebook Page. More articles on caffeine and bodybuilding will follow.

 

Caffeine from both coffee and supplements
gets my SEAL OF APPROVAL

References:

Pedersen DJ, Lessard SJ, Coffey VG, Churchley EG, Wootton AM, Ng T, Watt MJ, Hawley JA. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. J Appl Physiol 105: 7–13, 2008

Ojuka EO, Goyaram V, Smith JA. The role of CaMKII in regulating GLUT4 expression in skeletal muscle. Am J Physiol Endocrinol Metab 303: E322–E331, 2012.

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer:
The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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Tip of the Day: Do not neglect your adductors. By Vic Goyaram

Tip of the Day: 

Do not neglect your adductors

 By Vic Goyaram

For Bodybuilding Mauritius

A great contributor of Tom Platz's awesome leg development is his inner legs. The latter are called the adductors, consisting of a group of muscles whose main role is to bring the legs together towards the body (adduction). Strong adductors are a must, not only for aesthetic reasons but also for maintaining a healthy and stable knee. The following are the tricks that will help you work the adductors quite well:

1. The Wide Stance

By squatting and leg pressing with a wide stance you engage the adductors to a greater degree. I have covered these points on my articles on squats and leg press. 

Article on Foot Placement on the Leg Press and Muscle Activation

Article on Varying foot stances in the squat

2. The Adductor Machine

This machine is not only for ladies looking for toned legs but also for hardcore bodybuilders.  It is a great adductor exercise.  Use very strict form and make sure the legs are warmed up before performing machine adductions because the movement involves quite a bit of stretch. If your gym does not have this machine then you can stick to wide stance squats and exercise #3 below.

Avoid making eye contact when performing adductions

3. Jefferson's squats

Also known as the 'Straddle lift', this exercise resembles both a deadlift and a squat. The glutes and the hams get a lot of work as well. Jefferson's are a favourite of Kai Greene and Toney Freeman, the only two pro bodybuilders regularly seen performing this exercise according to sources.

Click to enlarge for text

Here is a video of Kai Greene performing Jefferson's

4. Sumo stance deadlifts

Performing the deadlift with the sumo stance has its advantages, one of them is that it engages the adductors to a much greater degree than in conventional regular stance deadlifts.  

I hope you enjoyed the tips! Do not hesitate to share links of this article on your facebook!!

Join us for discussions on our facebook group
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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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The Bodybuilding Mauritius Posters. By Vic Goyaram

The Bodybuilding Mauritius Posters

Prepared by Veeraj Goyaram

We hope you will enjoy these posters and take lessons from them. They deal with all topics of bodybuilding: training, nutrition, motivation, philosophy. From the world's best bodybuilders. Pardon my poster design skills but most important is that the message reaches you! 

                    Conditioning and shape win shows over mass

Hit the compounds for bigger arms

                       Nutritional bro-science by Dr. Layne Norton

Laterals and wide grip uprights better than presses

Forever lean v/s forever bulk

Attitude, Optimism and hard work

                             Who said bodybuilders are dumb?

Laziness: one of the causes of small calves

                             Some of the finest triceps exercises

Low carb, high protein and high fat for definition

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