Creatine is an organic acid that helps to rejuvenate muscle energy and strength. In short, it serves as an energy supplier to the muscle. This nitrogenous acid is a characteristic of vertebrates. Around half of the stored creatine in animals and human beings has its source in food, mainly fresh meat. It is a component of the skeletal muscle and named after the Greek term for flesh, 'kreas'.
Creatine was first identified by Michel Eugène Chevreul, in 1832. This skeletal muscle component is responsible for energizing muscles in the human body. Biosynthesis of creatine reveals that the stored creatine in the human body comes from meal components, mainly fresh meat. Vegetables do not contain creatine, and hence vegetarians need creatine supplementation to compensate for the loss. Creatine is a naturally occurring protein building block found in the human body. Artificial creatine supplements not only improve muscle strength and develop lean muscle mass, but also increase bone mineral density.
Creatine is a nutrient naturally found in all our bodies. It is a combination of 3 amino acids; arginine, glycine and methionine. Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contraction is initially fuelled by ATP (adenosine-triphosphate).
There is only enough ATP to provide energy for approximately 10 seconds. For this energy system to continue, more ATP is required. Creatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate), thus recreating ATP. Increasing the muscle's supply of creatine phosphate helps increase the rate in which the body can supply ATP.
This increases the muscles capacity to do work and improves the energy efficiency of the muscle. Research shows creatine to be effective in improving training intensity and recovery. It is able to pass through the gut wall (stomach) and into the bloodstream intact and upon entering the muscle cells, is converted into Creatine Phosphate (CP).
Vegetarians and other people who have lower total creatine levels when they start taking creatine supplements seem to get more benefit than people who start with a higher level of creatine. Skeletal muscle will only hold a certain amount of creatine; adding more won't raise levels any more. This "saturation point" is usually reached within the first few days of taking a "loading dose."
Creatine has been
effectively used in the treatment of neuromuscular disorders. It
helps increase muscle strength in patients ailing from
neurodegenerative diseases like Parkinson's disease, arthritis,
congestive heart failure and disuse atrophy. It is also effective in
addressing the loss of muscle value that results from mitochondrial
diseases and muscular dystrophy.
Research reveals that
creatine supplements help to correct:
Muscle weakness and wasting characterized in neuromuscular disorders like amyotrophic lateral sclerosis or Lou Gehrig's disease and McArdle's disease
Decreased muscle mass and increased fatigue triggered by Parkinson's disease
High concentrations of blood lipids and homocysteine observed in various heart diseases
Brain trauma and decreased brain function after a near fatal accident
Depressive mood in sleep-deprived individuals
Most human studies have taken place in laboratories, not in people actually playing sports. Clinical studies in both animals and people have shown that creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises, such as weight lifting. In these studies, the positive results were seen mainly in young people, about 20 years old.
Creatine appears to be generally safe, although when it is taken at high doses there is the potential for serious side effects, such as kidney damage. High doses may also stop the body from making its own creatine.
A preliminary clinical study suggests that creatine supplements may help lower levels of triglycerides (fats in the blood) in men and women with high concentrations of triglycerides.
In a few clinical studies of people with heart failure, those who took creatine, in addition to standard medical care, were able to increase the amount of exercise they could do before becoming fatigued, compared to those who took placebo. Getting tired easily is one of the major symptoms of heart failure. One clinical study of 20 people with heart failure found that short-term creatine supplementation in addition to standard medication lead to an increase in body weight and an improvement of muscle strength.
Creatine has also been reported to help lower levels of homocysteine. Homocysteine is associated with heart disease, including heart attack and stroke.
In one double-blind study, people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo.
People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness. One study found that taking creatine led to a small improvement in muscle strength. However, other studies have found no effect.
People with Parkinson's disease have decreased muscular fitness including decreased muscle mass, muscle strength, and increased fatigue. A small clinical study found that giving creatine to people with Parkinson's disease improved their exercise ability and endurance. In another clinical study, creatine supplements boosted participants' moods and they didn' t need to increase their medicine dose as much as those who didn' t take creatine.
Creatine is biosynthesized from arginine, methionine and glycine, three essential amino acids. While more than ninety percent of creatine stored in the skeletal muscles comes from the consumption of meat and creatine supplements, the rest is commonly compensated for via alimentary resources.
Wild game is supposed to
be the richest source of creatine. Other meal components that provide
the body with creatine include lean red meat and fish, especially
salmon, herring and tuna. Artificial supplements are commonly sold in
the form of tablets, capsules, syrups, energy bars and mixes.
One of the most common side effects associated with creatine is weight gain because of the water retained at the muscle cells. Creatine is not yet associated with serious adverse health effects, beyond occasional dehydration. This effect is mainly the body's reaction to increased muscle hydration that is triggered by creatine supplementation. There have also been occasional instances of lower leg pain, since creatine causes increased anterior pressure in the region. Other side effects include stomach problems, muscle cramping, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress.
Creatine supplements are believed to lead to water retention, kidney stones and bloating. Along with kidney stones it causes renal dysfunction.
In addition to that, it causes wheezing, appetite loss and diarrhea and dehydration.
There are risks of a heart stroke when creatine supplements are taken in combination with ephedra, for the simple reason that it works on muscles. So it can have an impact on the muscles of the heart as well.
In case of wrong consumption of creatine, muscle cramps, nausea and seizures are also experienced. Decrease in muscle mass is also supposed to be one of the creatine side effects. Muscle tear and muscle pulls are also a part of cretine side effects.
The concentration of urine is also a lot more than usual, precisely as a result of water retention.
There is also a theory that if you are regularly consuming creatine and then when you exercise, you experience a lot of pain. However this has not been proved as yet.
It is essential to inform the doctor about these symptoms, so that creatine dosage can be regulated.
Creatine is likely safe for most people when used at recommended doses. Creatine can cause stomach pain, nausea, diarrhea, and muscle cramping.
When taken by mouth in very high doses, creatine is possibly unsafe. There is some concern that it could harm the kidney, liver, or heart function. However, a connection between high doses and these negative effects has not been proven.
Creatine causes muscles to draw water from the rest of your body. Be sure to drink extra water to make up for this. Also, if you are taking creatine, don't exercise in the heat. It might cause you to become dehydrated.
Many people who use creatine gain weight. This is because creatine causes the muscles to hold water, not because it actually builds muscle.
There is some concern that combining creatine with caffeine and the herb ephedra (also called Ma Huang) might increase the chance of having serious side effects such as stroke.
There is concern that creatine might cause irregular heartbeat in some people. But more information is needed to know if creatine can cause this problem.
There is concern that creatine might cause a skin condition called pigmented purpuric dermatosis in some people. But more information is needed to know if creatine can cause this problem.
Don't use creatine if you have kidney disease or a disease such as diabetes that increases your chance of developing kidney disease. There is some concern that creatine might make kidney disease worse.
Creatine Fact 1: Creatine is not a steroid or a form of any illegal drug. It is produced naturally in the body made up of three essential amino acids such as the glycine, methionine, and arginine. It is a natural substance that can also be found in foods like meat.
Creatine Fact 2: The best natural source of creatine is raw fish. Every pound of raw fish meat has at least 5 grams of creatine.
Creatine Fact 3: Creatine supplements are available in various forms such as tablets, powders, or capsules. There are now new products containing high amount of creatine that you can enjoy such as drink mix, candy bars, and even chewing gum.
Creatine Fact 4: Creatine can boost the performance level, energy, and strength when taken as a supplement. This would result to a faster increase in muscle mass, fuller muscles, as well as quicker muscle recovery after workouts.
Creatine Fact 5: Weight gain is common among creatine supplement users particularly during the first week of taking creatine. This because of the water retained at the muscle cells. It is possible that the user will gain as much as 3.5 pounds especially if it is his first time to take the creatine supplement.
Creatine Fact 6: No two persons having a different weight and lifestyle can take the same dosage of creatine supplement every day. However, the advisable dosage for those who want to take creatine as a supplement ranges from 20 up to 30 grams every day. See to it that the amount of creatine supplement that you take each day will be divided into three to four doses which would last for at least 7 days.
Creatine Fact 7: Because creatine is safe, anyone who is interested in taking the supplement can easily buy it over the counter. No need for doctor's prescription, just the determination to build a stronger and leaner body in the fastest time possible.
Recommended dosages are as follows:
Less than or equal to 140lbs = 5-6grams per day is maintenance
141lbs to 168lbs = 6-7.5 grams per day is maintenance
169lbs to 199lbs = 8 grams per day is maintenance
200lbs to 242lbs = 8-10 grams per day is maintenance
242lb+ = 10-12 grams per day
An example of a typical loading dose in exercise performance (for adults ages 19 and older): Take 5g of creatine monohydrate, 4 times daily (20s total daily) for 2 to 5 days.
Maintenance dose in exercise performance (for adults ages 19 and older): Take 2g daily.
Your body may absorb creatine better when you take it with carbohydrate foods, such as fruits, fruit juices, and starches. The doses listed have been tested frequently in athletes. But it's not known whether these dosages have the same effects in non-athletes.
The following doses have
been studied in scientific research:
BY MOUTH:
For improving physical performance, several dosing regimens have been tried:
Creatine is typically loaded with 20 grams per day (or 0.3 grams per kg) for 5 days followed by a maintenance dose of 2 or more grams (0.03 grams per kg) daily, Although 5 day loading is typical, 2 days of loading has also been used.
A loading dose of 9 grams per day for 6 days has also been used. Some sources suggest that, instead of acutely loading, similar results can be obtained with 3 grams per day for 28 days.
During creatine supplementation, the water intake should be 64 ounces per day.
For heart failure: 20 grams per day for 5-10 days.
For Parkinson's disease:
10 grams/day.
A loading dose of creatine 20 grams/day for 6 days followed by 2 grams/day for 6 months, and then 4 grams daily for 18 months has also been used.
For improving resistance training in people with Parkinson's disease: a loading dose of 20 grams/day for 5 days, followed by 5 grams/day.
For gyrate atrophy: 1.5 grams per day.
For muscular dystrophies: 10 grams per day has been used by adults and 5 grams per day has been used by children.
For McArdle's disease: 150 mg / kg daily for 5 days and then continue with 60 mg / kg / day.
The following reviews have been selected:
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Reason for taking: Other
Reviewer: T. Whaley from snow hill, nc, 13-18 Male, 1/6/2009 2:58:13 PM
Comment:
it is very good and works better than the protein supplements... this product made me have to move up [in shirt size]. i work out monday, wednesday and friday. i take 2 pills before i work out and when i wake up in the morning on the day that i dont lift (tuesday, thursday, saturday, and sunday). after two months of use you need to take a month break because if not, your body will stop producing its natural creatine... you will start seeing results the first 2 weeks guaranteed. so far i have been taking it for 6 months and i have had no problems or been harmed. alot of my friends have been taking it for years and they also have no problems or have been harmed. and be sure to drink alot more water than what you are now.
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Reason for taking: Congestive heart failure (CHF)
Reviewer: Anne, 65-74 Female, 11/25/2010 9:53:24 AM
Comment:
I started it a few years ago. It worked wonders for me. I am 70 years old, had no energy due to congestive heart failure. I take Creatine Fuel in capsule form, 1 just before breakfast, and 1 just before dinner.
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Reason for taking: Athletic performance
Reviewer: travismainstreet, 35-44 Male, 3/14/2010 3:25:40 AM
Comment:
Creatine is simply the best supplement on the market. Used in conjunction with protien powders it will increase your muscle size and energy output. AVOID creatine supplements that are sold in liquid form as it has been proven that creatine can NOT remain stable in liquid form and loses its effectiveness in a matter of hours.
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Reason for taking: Athletic performance
Reviewer: doesnt matter, 25-34 Male, 9/22/2010 7:23:13 PM
Comment:
Whatever you gain you will pretty much loose, thats a given if you did your research. Otherwise it's a great vehicle when used with a good workout, steady diet and other supplements you can get gains and keep them. Good for some extra energy or shotgunning you past your plateau.
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Reason for taking: Other
Reviewer: yaichamaus, 25-34 Male, 9/17/2010 5:10:15 PM
Comment:
Works to improve mood stability and cognitive ability with Bipolar disorder. Took some months to build tolerance (mania). I tend to be very sensitive to supplements and drugs.
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Reason for taking: Athletic performance
Reviewer: 25-34 Male, 10/14/2009 5:07:01 PM
Comment:
Muscle size increase and some strength increase. Some minimal stamina increase.
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Reason for taking: Athletic performance
Reviewer: 45-54 Male, 7/1/2009 6:26:47 AM
Comment:
Have taken it for over 10 years with great results/no side effects.
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Reason for taking: Athletic performance
Reviewer: ..., 45-54 Male, 3/28/2010 7:08:07 PM
Comment:
You should add Creatine to a juice with sugar like grap juice. It is absorbed much better this way. I am doing 8oz Cranberry Juice to 1 tsb of Creatine powder.
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Reason for taking: Other
Reviewer: T 24, 13-18 Male, 2/26/2009 6:05:33 PM
Comment:
I love it i been using it for 2 months and i gain 30 pounds of muslces u should try it...
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Reason for taking: Other
Reviewer: jhanbo, 55-64 Male, 7/1/2008 5:05:14 PM
Comment:
I hate the power drinks so I mix them with less water and it gulp down. Just don't like the flavor. I do like the results. My performace in the gym or working around the house (heavy labor activities) is increased about 20-25%. So while I take taking it, I love the results.
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Reason for taking: Other
Reviewer: Jan de man, 55-64 Male, 1/10/2008 2:14:47 PM
Comment:
I've only had good results so far using this as a supplement going to the gym 4 times a week. There is so much bad rapping about this I'm wondering how safe is it? So far, I've had no problems.
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