Creatine

202211201854
Status:
Tags: drug health

Produced by the body & consumed through diet. Turns into phosphocreatine in the body, which is able to store & release energy through phosphate groups.

Effects & Pharmacology

• Improve parameters of exercise performance (strength/speed)
  • Acts as a buffer for ATP
    • Creatine monohydrate adds phosphate groups to ADP
• ATP regulates Ca${}^{2+}$ influx into glutamate neurons. Excitation is mitigated by Na-K ATPase pump (pumps excess Ca${}^{2+}$ out of the neuron). Elevating ATP levels in the brain can prevent excitotoxicity by ensuring ATP levels do not get too low.
• Enhances NMDA receptor activation while regulating calcium influx

Dosage

Loading phase is often recommended → take at a higher dosage (20g/day for five to seven days).

• Theoretically, this increases creatine phosphate stores rapidly which should produce strength benefits at a faster rate. Water weight will increase significantly (creatine acts as an osmolytic, meaning it draws water into cells).
  Loading phase is not necessary, you can start at just a dose of 5 grams and it will work just as well over time. You do not have to cycle creatine with a daily 5-gram dose.