Creatine
Creatine  is a naturally occurring substance found in red meat and produced in the human body. Discovered by a French scientist in 1835, it’s use as a dietary supplement took off in the mid-90s. Today, creatine is one of the most popular sports supplements on the market. Numerous studies have shown creatine supplementation to increase fat-free mass and improve anaerobic (like weight lifting ) and possibly aerobic (like running ) performance. When used properly, it can offer outstanding benefits, and is as close to a muscle building “wonder supplement” as there exists today.
Read what the National Institutes of Health say about creatine here
What is it?- Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas.
- The typical creatine production of the average adult male is two grams a day.
- Creatine helps the body resynthesize adenosine triphosphate, which is the "power" that drives your muscles.
What does it do?- Creatine supplementation increases intramuscular creatine stores.
- The body uses creatine to replenish ATP, and the naturally occurring amount of creatine present in the body is well below the maximum amount that can be stored.
- By supplementing, you can increase the amount of creatine in your body, and therefore continue producing ATP long after naturally occurring stores would otherwise be depleted.
- This enhances the body’s ability maintain power output during brief periods of high-intensity exercise.
- Creatine also helps the muscles store glycogen, which is used to fuel anaerobic activity.
Creatine as a Supplement- Almost all creatine supplements use creatine monohydrate, the form of creatine bound to a water molecule.
- The presence of carbohydrates enhances absorption of creatine, which means many products are combined with sugar.
- Studies have shown supplementation with large doses of creatine over extended periods of time is safe for most healthy adults.
- People with kidney problems could see complications with large doses.
- Various manufacturers use different qualities of creatine, making it important to find a reputable company with a quality product.
- Like all other supplements, creatine should only be used by the suggested manufacturer, and only after consulting a physician.
- Creatine is not subjected to FDA testing, so be careful self-dispensing.
Forms of Creatine- Micronized Powder
- Makes for easier absorption.
- Dissolves easier in liquid.
- Powdered With Sugar
- The carbohydrates speed the absorption process.
- Tastes good.
- Pure Powder
- Capsules
- Easier to transport
- Can require taking six or more pills each serving.
- Liquid
- Studies have shown this is the least stable form, and should typically be avoided.
- Tastes bad.
Other Types
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