Q. Is Creatine Good For Training In Gym?
A. Creatine is a substance in the body made of three amino acids — arginine, methionine and glycine. Not surprisingly, meat is naturally rich in it.
Creatine is also sold as a supplement, and it’s a top seller among sports people because it promotes muscle regeneration and recovery after exercise, as well as improving energy during intensive exercise.
Normally, muscle cells derive energy by breaking down adenosine triphosphate or ATP to ADP. When supplies of ATP are exhausted, for example during a sprint, creatine can quickly replace the phosphate needed to ‘reload’ the cell.
Because muscles can work harder with extra creatine, and also increase their water concentration, the extra activity also results in more muscle growth as well as increased muscle size by ingesting creatine.
So here’s a caution, if you take creatine, it is vital that one drinks plenty of water, as some people experience high blood pressure if they don’t. Others also get diarrhea.
While there is good evidence that creatine gives you the edge, it is ideally suited for sports where every second counts. You would need 2 to 5g a day, although some recommend ‘loading up’ for five days before an event with 20g.
In terms of carb/protein meal replacements, ideally you should just eat more of what he normally does, with a focus on white meat and fish, limited red meat, lots of fresh organic vegetables and fruit and whole grains (brown rice, wholemeal pasta, quinoa and so on).
References:  Harris RC, Lowe JA, Warnes K, Orme CE. The concentration of creatine in meat, offal and commercial dog food. PubMed PMID: 9160426.^Back to top^  Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. PubMed PMID: 9390981.^Back to top^