(And, Of Course, “The Terminator”) CHEMISTRY OF CREATINE By Elek Miller and Christian Resseguie (And, Of Course, “The Terminator”)

What IS Creatine?? It is a naturally occurring substance in the human body It is also a LEGAL supplement taken to enhance anaerobic performance The supplement comes in the form of a white, odorless, crystalline powder (Pure or contained in capsules)

What Does Creatine Do? Provides additional energy for your muscles Adds volume to the body’s musculature Buffers Lactic Acid buildup Enhances the body’s protein synthesis

Why Is Creatine Attractive To Athletes ? It increases the porosity of muscles, allowing them to absorb more water Reduces pain caused by excessive training Creatine can help the body produce ATP energy

What Is The Chemistry Of Creatine? Chemical Name: methyl guanidine-acetic acid Common Name: Creatine monohydrate Creatine is made up of 3 amino acids: Arginine, Glycine, and Methionine

The Storage of Creatine An average person (around 160 lbs.) has 120 grams of NATURAL Creatine in their body 95-98% of the body’s Creatine is stored in the muscles. 2-5% is stored in the brain, heart, and testes The amount of natural Creatine contained in an individuals body is proportional to their weight

THE CONTROVERSEY SURROUNDING CREATINE USE What IS The Discussion All About?

Main Topics Is Creatine safe to use over a long period of time? If any exist, what are the harmful side effects of Creatine use? Should Creatine remain a legal, unregulated sports supplement?

The Arguments Pro-Creatine Compared to other sports supplements, Creatine is fairly safe Creatine can be fairly effective (Individuals reported to gain as much as 20 lbs. In 6 weeks) Anti-Creatine Creatine may cause cancer Creatine only works for individuals who do not naturally produce enough Other ill-effects unknown but possible As with other chemicals, overdosing on Creatine is dangerous Contributes to unnatural athletic ability in organized sports

What Is Our Opinion? Do not use for athletic competition If you are planning on using Creatine, first consult a doctor for the latest medical info If you already use Creatine, pay attention to your health and examine yourself closely for side-effects Use only the recommended dosage of Creatine for your body weight

Proper Usage Of Creatine Read all labels and instructions that come with your brand of Creatine Drink lots of water while using Creatine In fact, mix Creatine with water when ingesting Use powdered Creatine instead of Creatine capsules Do not ingest caffeine or citrus while using Creatine

Proper Dosage Of Creatine Monohydrate Bodyweight Loading Maintenance 1-4 Days 5 Days+ 143-163 lbs. 10 g Per Day (2X) 3 g Per Day 165-185 lbs. 15 g Per Day (2X) 4 g Per Day 187-209 lbs. 20 g Per Day 5 g Per Day Creatine use is separated into two phases: Loading and Maintenance Loading Phase: 1-4 days into Creatine use Maintenance Phase: 5+ days after start of Creatine use To get maximum results, ingest large doses of Creatine during the loading phase and smaller doses during the maintenance phase

Conclusion At present, Creatine remains an effective legal strength supplement Ill effects of Creatine use are not clearly known However, scientists continue to intensely research the chemistry of Creatine Who knows what they will find?

THE END HASTA LA VISTA, BABY!