It has been hypothesized that by increasing the amount of free Creatine in the diet one could increase the amount of creatine phosphate in skeletal muscles which would then provide better availability of high energy phosphate for energy production during muscle contraction. If one were to start running at top speed from a standing start, creatine phosphate would supply almost all of the necessary energy during the first six seconds of the run. Buffers Lactic-Acid Buildup Creatine phosphate also acts as a ''buffer'' which helps to combat jumps in muscle acidity during intense exercise. CP helps to create ATP, it consumes excessive amounts of hydrogen ions which are released by lactic acid which can build up in muscle cells during intense efforts. Creatine Supplementation Increasing creatine phosphate concentrations in the muscles is made possible by supplementing one's diet with creatine.
Research indicates that there are two phases for maximizing the benefits of creatine.
The first phase is a creatine loading phase lasting for five days. This method is shown to rapidly maximize Creatine levels in the skeletal muscle. Numerous college level trainers report that the athletes who use creatine experience a delay in muscle cramping and soreness. Nearly every fitness magazine contains ads for creatine, in which professional athletes endorse the product and give personal testimonies promising incredible gains. Consumers must beware of personal testimonies, however, because most athletes are paid to endorse the product.