Quote[/b] ]1) Creatine uptake into muscle tissue is limited by the activity of the creatine transporter.
2) The creatine transporter is "down-regulated" as the level of creatine inside the muscle cell increases.
3) Creatine only has an effect on muscle cell physiology once it is already inside the cell. Creatine in the blood does nothing for performance...it must be inside the cell.
4) If you load creatine during 5 days (20gm/day), the amount of creatine excreted in the urine goes up DRAMATICALLY by the 3rd day because the muscle cells lose the ability to take in creatine because their transporters are being downregulated.
5) Creatine uptake appears to be either sodium dependant, or highly regulated by sodium transport. Insulin (from carbs) increases sodium uptake into cells, this is why carbs have been shown to increase creatine uptake.
6) Exercise increases creatine uptake. If you take some creatine and sit on a staionary bike and only peddle with one leg, the leg you peddle with will take up more creatine than the leg that is not peddling. (hint: take you creatine before you train)
7) Different forms of creatine do not effect creatine uptake. This is because creatine uptake is limited by the creatine itself, not by its form at the time of ingestion. Once the muscle cell is filled up, it won't take any more. Don't let anybody charge you for any special forms of creatine. Monohydrate works as good as any.
8) Creatine supplementation will result in approximately a 20% increas in phosphocreatine at best.
9) Some people will have a greater response to creatine if their meat intake was low before. Vegetarians respond beautifully to the stuff.
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