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Creatine information page
Creatine is NOT a vitamin, mineral, herb, hormone, stimulant or steroid but is found naturally in the human body, and in most animals as well, where it is contained to nearly 95% in the muscles, and the rest in other body parts.
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Creatine can be manufactured by the body from the amino acid arginine and methionine and is synthesized in the liver, pancreas and kidneys.
Unfortunately you would need to eat about 10 pounds of meat to have the same amount of creatine as you would get by taking 20 grams of creatine monohydrate.
It is used extensively for building muscles and increasing lean body mass and is needed as primary energy source for muscle contractions and it exists in two different forms - free, which is chemically unbound, or in a phosphate form.
ATP - this provides the energy by releasing one of its phosphate molecules - thereby converting to ADP. When this happens the creatine comes in handy - giving back a phosphate molecule to the ADP and recreating ATP.
ATP production is reliant on creatine monohydrate being available in the body - if it is available, more synthesis of this compound can occur, which prevents an over demand on the glycolysis pathway, where glucose is metabolized for energy.
Should the glycolysis pathway be used extensively, a greater amount of lactic acid is formed as waste product - which is what causes the burning sensation during exercising.
Should you then use a supplement to help you rely less on the glycolysis pathway, and instead use the ATP / ADP route, you will be able to exercise longer and harder without a lactic acid build-up with less fatigue and a shorter recovery time after the physical exertion.
In double blind, placebo controlled studies, creatine supplementation showed impressive results in exercise results, as well as in weight training. Less fatigue and a reduction of "burning" muscles were also experienced.
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
To increase intramuscular creatine stores, take 20g per day for the first six days. The 20g may be split into 2 to 4 doses of 10g to 5g per dose. After this dosage a maintenance dose of 2,5 to 5 g per day should be taken, usually as a single daily dose. Each dose of creatine should be taken with some form of carbohydrate, as this increases uptake into the skeletal muscle. Creatine dosage should be adjusted to your individual needs, or as advised by your health or nutritional practitioner.
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No adverse effects have been reported, but the effect of large quantities over the long term use have not been determined - although continuous high intake of creatine may cause some health problems.
Visitors are STRONGLY advised to discuss inclusion of large amounts of creatine in supplementation form with their medical practitioners, before using it. |
Take it with some form of carbohydrate.
It may be beneficial to ensure adequate creatine while bodybuilding, weight training or during vigorous exercise programs.
Beef, pork, turkey, fish and chicken.
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