What is Creatine?
Creatine is a non-protein amino acid manufactured by the body in the liver, kidneys and pancreas using the amino acids arginine, glycine and methionine. Creatine is then carried to the heart, brain and skeletal muscle, where it assists in the production of ATP (adenosine triphosphate), a major source of energy at the cellular level.
About 1-2g of creatine is synthesized by the body daily, and another 1-2g is consumed in the diet. Dietary creatine is found mainly in meat and fish.
Most creatine supplements are synthetic, meaning it is created in a laboratory setting and not derived from animal or plant sources. Creatine Supplements taken in liquid, pill or powder form is absorbed in the small intestine and dispersed into the bloodstream so the body is able to manufacture ATP on demand during short bouts of intense exercise. It is for this reason that creatine supplements are popular with athletes and bodybuilders.
Health Benefits of Creatine Supplements
Taking creatine supplements has been shown to help boost exercise performance in certain activities involving short bursts of intense exertion such as sprinting, jumping, basketball and weight lifting. Those participating in endurance activities will not experience the same type of benefit. Creatine has also been shown to help recovery from exercise, both speeding muscle repair and easing pain and soreness.
Preliminary research shows that taking creatine supplements may benefit those with muscle weakness or atrophy due to stroke, muscular dystrophy, amyotrophic lateral sclerosis (ALS) and other conditions.
One study found that those with congestive heart failure that used creatine in addition to traditional medical therapy experienced major improvement in symptoms as compared to a placebo group. More research is needed.
Creatine Supplement Usage Indications
A typical recommended dosage of creatine supplements for purposes of exercise enhancement is as follows: an initial “loading phase” of one week consisting of 5 grams of creatine taken 4 times daily, followed by a dose of 2-5 grams daily to maintain creatine levels in the muscles. Consult your physician before beginning the use of creatine supplements, and do not take more than the recommended dose.
Taking creatine supplements typically causes weight gain and increases muscle volume, but it is important to note that most of this is attributed to water retention. Additionally, there is no benefit to consuming more than the recommended amount, as the body can only absorb so much creatine. Once the body has absorbed the maximum amount of creatine, any excess is excreted in the urine unused. Some people do not receive any benefit from creatine supplements, although it is unclear as to why. These people may have a naturally higher concentration of creatine in skeletal muscles; therefore even if they take creatine supplements they would be excrete it (urine).
The majority of studies conducted with regard to taking creatine supplements have been performed on young men 18-35. The safety of creatine supplementation supplementation in women has not been studied, and therefore it is not recommended that women use this product (consult your physician). Studies show that people over 60 do not benefit from taking creatine supplements.
Creatine is best absorbed when taken with a food containing carbohydrates, such as fruit or oatmeal. Creatine Supplements are available in liquid, powder and pill form. Micronized creatine is simply processed into a very fine powder for more efficient absorption. Choose creatine monohydrate, as the majority of creatine research has been conducted on this form of creatine. Do not use creatine immediately before or after a workout – use as directed.
- Creatine Side Effects: There have been reports of dehydration, stomach cramping, muscle cramping and diarrhea associated with the use of creatine supplements. Creatine may interact with the following medications, possibly leading to kidney damage: cimetidine (for heartburn and ulcers), probenecid (for gout), diuretics (for shedding of excess water), and NSAIDs (non-steroidal anti-inflammatory drugs such as ibuprofen). Use caution when combining creatine with stimulants or any other drug.
- Creatine Supplement Indications: The safety of creatine has not been proven for women; therefore it is not recommended that women (especially those pregnant or nursing) use creatine. Creatine should not be used by children under 18 unless specifically directed to do so by a physician. Creatine should not be used by individuals with kidney problems, high blood pressure or liver disease. The long-term safety of taking creatine supplements is unknown. Always use as directed and do not take more than the recommended amount
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Product List for Creatine |
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