People are confused. All of this talk about creatine
                      supplements has them wondering just what the heck does it
                      do and, more important, how will it help their workouts? A lot
                      of claims have been made about bodybuilding's hottest
                      supplement. Some say it makes you bigger; others say it gives
                      you energy. Who's right?

                      Creatine is an energy-producing substance found primarily in
                      animal tissue, particularly in red meat. The common belief that
                      red meat is an important part of the diet for maximum muscle
                      growth is probably linked to creatine. Although creatine is
                      made in the body from amino acids - arginine, methionine and
                      glycine - found in both plant and animal sources, vegetarians
                      lack a presynthesized or concentrated source of creatine.

                      Creatine is a substance - a small quantity of which is stored in
                      muscle cells - that after binding itself to a phosphate serves to
                      provide a recharging, so to speak, of the main high-energy
                      phosphate, adenosine triphosphate (ATP). When ATP
                      releases its high-energy phosphate group to provide energy
                      for muscle contractions and becomes adenosine diphosphate
                      (ADP), creatine phosphate (CP) is able to donate its
                      phosphate group to ADP to rephosphorlyate, in essence to
                      recharge, ADP into ATP.

                      CP itself doesn't provide energy. What it does is provide a
                      simple, one-step reaction to restore ATP levels. CP is the
                      substance that's primarily responsible for maintaining energy
                      levels for the first 25­30 seconds of high-intensity exercise.
                      Although creatine's potential for providing large amounts of
                      energy is limited (most energy for bodybuilding workouts is
                      supplied by muscle glycogen), research has demonstrated that
                      it plays a prominent role in high strength-power activities and
                      even in helping to increase lean tissue mass.

                      Basically, what creatine offers bodybuilders - especially when
                      consumed in concentrated amounts as a supplement - is more
                      energy for long, high-intensity workouts and to facilitate the
                      recovery process. As stated by Paul Greenhaff, PhD, a
                      pioneer in creatine research from the department of
                      physiology and pharmacology, University Medical School,
                      Queens Medical Centre, Nottingham, England: "Creatine
                      should not be viewed as another gimmick supplement; its
                      ingestion is a means of providing immediate, significant
                      performance improvements to athletes involved in explosive
                      sports. In the long run, creatine may allow athletes to train
                      without fatigue at an intensity higher than that to which they
                      are accustomed. For these reasons alone, creatine
                      supplementation should be viewed as a significant
                      development in sport nutrition."

                      Since bodybuilding involves high-intensity, explosive-type
                      effort, it makes sense for bodybuilders to make sure that their
                      stores of creatine are full. Some of the most effective methods
                      of using creatine have been by ingesting 10­20 grams of
                      creatine per day for a period of 5­7 days to reach a level of
                      muscle-creatine saturation. Research has shown that the body
                      can maintain ergogenic levels of muscle creatine with as little
                      as 5 g per day. General recommendations suggest that
                      creatine be consumed before training, although some scientists
                      and trainers recommend taking creatine both before and after
                      the workout for optimal restoration of muscle energy stores. If
                      cost is a factor, you can take 10 g a day for five days, then 5
                      g a day for 10­15 days, then stay off for 10 days as you drop
                      your training volume and intensity.
 

                      THE ROLE OF PROTEIN

                      A minuscule quantity of our body mass is made up of
                      creatine, yet the majority - with the exception of water, fat
                      and some carbohydrate - is protein. Protein makes up the
                      structure - the backbone - of all our cells. It constitutes all the
                      enzymes that catalyze and speed up all the chemical reactions
                      that take place in living systems. It also constitutes the
                      contractile machinery, the actin and myosin filaments that
                      make up the myofibrils (the basic contractile units of muscle).
                      Many studies have demonstrated the minimum protein need
                      for a hard-training bodybuilder to be about 1.5­1.6 g of
                      protein per kilogram (or about 0.8 g per pound) of
                      bodyweight per day, and perhaps 10% less for endurance
                      athletes. This would be the minimum amount of protein
                      required to stay in nitrogen balance and maintain optimal
                      health, immune system function and energy levels. To make
                      maximal muscle and strength gains, however, the collective
                      wisdom and experiences of the athletic community suggest 1 g
                      of protein per pound of bodyweight is ideal.

                      Protein is the critical ingredient that supports growth.
                      Although protein (specifically amino acids) provides a small
                      but significant amount of energy for your hard-charging
                      workouts, most of it comes from carbs, with help from
                      creatine. Your body, however, isn't building muscle from
                      carbs. Your body needs protein to grow - and to keep insulin
                      levels stable and your bodyfat low. Give your body enough
                      protein every day - spread out over 4­6 meals - and make
                      sure you drink at least 8­10 eight-ounce glasses of water. For
                      convenience and to give your digestive system a break and
                      enhance assimilation, you can support your training by adding
                      a high-quality protein supplement to your diet. If you also train
                      hard and get 8­9 hours of sleep each night, you've got a
                      winning combination for energy, motivation, growth and
                      strength!

                References
                      Greenhaff, P. Creatine and its application as an ergogenic aid.
                      International Journal of Sport Nutrition 5:S100­S110, 1995.
                      Lemon, P. Do athletes need more dietary protein and amino acids?
                      International Journal of Sport Nutrition 5:S39­S61, 1995.