When we exercise at a high intensity, our body starts to respire anaerobically i.e. without oxygen. Our bodies need to fuel the Krebs cycle by breaking down the high-octane fuel that is carbohydrate. However, the excess fuel is burnt without oxygen in a way that causes the build up of lactic acid.

Buffers like bicarb can essentially “mop up” excess acid, helping us avoid the accumulation that limits performance.

Previous studies have shown that ingesting 0.3g per Kg (so 21g for a 70Kg athlete) before exercise can help improve performance in tests of muscular endurance. A study published in the latest issue of the European journal of Physiology, however, has cast some doubt over how far reaching the effects of bicarb are. A study on highly trained male swimmers showed that performance, and also blood-lactate concentration, were not improved after a 200-m swim trial.

Bicarb can be quite a difficult supplement to take. It’s not the most pleasant-tasting supplement, and the large volumes needed to be ingested for adequate buffering effects make it unpalatable for many athletes. We’d recommend our own beta-alanine buffer – as used by some of the country’s leading athletes!

http://www.yoursportsnutrition.com/special-loader-creatine-free.html

Ren J, Zhao M, Wang H, Cui C, You L. (2011) “Effects of supplementation with grass carp protein versus peptide on swimming endurance in mice”; Nutrition. Jul-Aug;27(7-8):789-95. Epub 2010 Dec

We are often getting asked questions about Creatine

Here are some of the most common questions and answers that we get in relation to creatine.

If you have got any more post them in the comments section and we will answer them.

How much creatine should I take?

1/16 of your bodyweight in kilos/g
E.g 100kg/16 = 6.25g per day.
 
For 4 day loading phase 4 doses of the above.
 
Maintain hydration levels while loading as creatine will ‘trap’ water in the muscles.

Should I load with creatine?

Yes unless you are an elite athlete. To load you take 4 servings a day of the normal daily dose 1/16 of your body weight in g.

The reason to load is that typically your creatine stores run at around 70% capacity, by loading over a 4 day period you come up to 100% quicker.

Then you just keep a daily dose to stay topped up.
 
Athletes should avoid loading as they may add too much weight in too short a time which may disrupt their delicate muscle balance, they can build up their levels gradually just taking the daily dose.

Should you use creatine on non –training days?

Yes Use creatine every day to keep your levels topped up.

Is there an optimum time to take a break from creatine?

There is no clinical reason to take a break from using creatine. However there is no harm in taking a break from it every now and again, maybe if you are going on holiday or scaling back your training.

When is the best time to take creatine?
 
The best time to take it is around your workouts and with a carb based drink, this helps the creatine get into the muscle cells. On loading phase take the extra doses with your meals.