Creatine is one of the most researched supplements in the world, and there is overwhelming evidence of its effectiveness. It is also safe for healthy adults to use, as numerous independent short- and mid-term studies have shown that the worst side-effect is slight dehydration due to the uptake of water in the body.[1]
What is Creatine
Creatine is a naturally-occurring compound found in many foods, especially red meat and fish. It has no caloric value, and it is produced in the liver, kidneys, and pancreas.
Vegetarians have much lower levels of creatine in their body, but their levels jump above that in meat-eaters upon supplementation.[2] Creatine has various forms, creatine monohydrate being the most commonly marketed supplement.
Effects of Creatine
Creatine operates in an energy buffer which keeps ATP levels high. Cells convert ATP into ADP in order to gain energy, and ATP is often called the currency for cellular energy. Essentially, when there is more ATP in a muscle it can perform at higher levels and with longer exertion intervals.
Creatine also serves as a muscle volumizer, which means that it makes muscle cells swell with water. As well as increasing visible muscularity, with or without exercise, the increase of cellular fluid has obvious health benefits.[3] It has also been shown that creatine is twice as effective as riluzole in the treatment of ALS, and it may be useful in a number of other neurodegenerative disorders.[4]
How to Take Creatine
Creatine is taken in two phases, loading and maintenance. It is generally taken in six-week cycles, though many take it daily for years.
The loading phase is the first week of supplementation, and the user generally takes 20 grams per day. This saturates muscle tissues, and it is during this stage that visible effects become apparent. This phase can be skipped if creatine is not being taken with the intention of gaining lean muscle fast.
The maintenance phase generally consists of taking 5 grams of creatine daily. This ensures that muscles saturated during the loading phase remain swollen with water and readily sourced with ATP.
It is advised that mixed creatine is consumed within 10 minutes of its introduction to water. This is because creatine monohydrate quickly converts to creatinine, a waste byproduct, relatively quickly.
The use of supplements is a personal choice, but creatine is certainly one of the best choices in regard to health and lean muscle growth. Almost every top bodybuilder, as well as millions of athletes in almost every sport, agree that it is well worth the modest investment.
- Bizzarini E, De Angelis L. (December 2004). "Is the use of oral creatine supplementation safe?". J Sports Med Phys Fitness
- Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M (2003). "Effect of creatine and weight training on muscle creatine and performance in vegetarians". Medicine and science in sports and exercise 35
- Creatine's Side Effects. Fact or Fiction?, An interview of Professor Jacques R. Poortmans
- Klivenyi P, Ferrante RJ, Matthews RT, Bogdanov MB, Klein AM, Andreassen OA, Mueller G, Wermer M, Kaddurah-Daouk R, Beal MF. (March 1999). "Neuroprotective effects of creatine in a transgenic animal model of amyotrophic lateral sclerosis". Nature Medicine
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