A Lean Body Supplement Post…by Brian Utley

Picture it…the summer of 1996.  I had just completed my freshman year of college at Stetson University in Deland, Florida.  I had signed a basketball scholarship with the intention of playing there for 4 years but was transferring after only a year at the school for reasons that would require an entirely new blog post.

Long story short, I was returning home to Huntsville, AL to attend school and play for the University of Alabama in Huntsville.  A lot was expected of me as I had left town a year earlier as an All-State player on my way to a Division I school.  So, I had to kill it that summer to live up to expectations.

My solution…creatine.

It was all the buzz in the training world.  Supposedly people were achieving superhuman results from using this magic potion that included a nutrient that, oddly enough, was already found in your body.

Enough said, I was in.

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So, here we are 14 years later and the creatine supplement still holds a presence in the world of training.  Thing is, many people blindly take it (kinda like myself) without really understanding what’s going on in their body and what they should expect.

Simply put, the supplement supplies energy to muscle by providing more adenosine triphosphate (ATP).  In other words, it allows you to work out harder for longer, creating greater protein synthesis.

As I stated above, creatine is produced naturally in the body from amino acids primarily in the kidneys and liver and is transported in the blood to the muscles.  About half of the stored creatine in our body comes from food, mostly red meat.  Creatine is a major variable in the metabolism of skeletal muscle.

Those supplementing creatine are ultimately ingesting about 2-3 times the amount that could be obtained from a very high protein diet.  Once taken, the levels of creatine phosphate are boosted in your muscles.

Then, the process begins…

ATP has 3 phosphate molecules, and 1 is broken off creating a chemical reaction causing the muscle to contract, which allows you to work against resistance more aggressively.  ATP becomes adenosine diphosphate (ADP) after losing a phosphate molecule, which compromises your effort because your muscles can’t use ADP for energy.  At this point the ATP stored in your muscles is also limited.

So, how is this resolved?  ADP responds by taking a phosphate from the storage of creatine phosphate in your muscles.  This translates in ATP forming quickly, which gives you the energy to continue to train with intensity.

As you can probably tell, creatine is associated with anaerobic and high intensity bouts of exercise, not aerobic activity.  Research has shown that short-term creatine can increase maximum power and performance in high-intensity anaerobic work by 5-15%.

So, the down side?

The research on supplementing creatine is still considered short-term.  Kidney damage is the greatest concern associated with creatine, although we don’t know anything for sure yet.  Creatine has also been associated with asthmatic symptoms and may be bad for those who suffer from allergies.

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And, how did it work out for me?  Was creatine necessary for building a lean, ripped body?

I did put on 6-8 pounds that summer, but I’m not convinced it was good, sustainable weight.  I think most of that was dominated by water weight.

To be honest with you, I reached a point where I hated relying on the creatine supplement to supply my energy for the workout, and I didn’t like the idea of long-term dependency on this particular supplement.

My goal in writing this post is to educate you on creatine, describe how it works, and lay out some of the pros and cons.  In the end, it’s up to you whether or not you see the need to supplement with creatine.

Like I said, I’ve definitely had noticeable results from using it, but I’ve also had great results with a creatine-free supplement regimen.  I know Brad likes to cycle the use of creatine, using it for a maximum of 6-8 weeks during ‘clean bulking’ phases, like he’s doing right now.

He orders his online right here:  TOP Quality Creatine Monohydrate

What have your experiences with creatine been?  Good or bad results?  Any side effects you noticed?

Your Coach,

Brian Utley

PS – Discover the best whey protein powder and why it’s SO important to use caution when buying your lean body supplements.

Posted in Weight Loss Supplements | Pills by Brian Utley | 3 Comments