Creatine
Most researched sports supplement: no clinically significant side effects (due to a limit on absorption), and healthy as well as potent; Creatine is a storage form of energy (known as ATP) released quicker than glucose, and greatly helps cell function under high intensity conditions.
Summary (All Essential Benefits/Effects/Facts & Information)
Creatine (monohydrate) supplementation, according to the International Society of Sports Nutrition, is the most effective ergogenic (performance enhancing) nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training. Many forms are available and discussed in the complete summary, but have not been shown to exert significant benefits over basic monohydrate supplementation.
Creatine's main action in the body is to store high-energy phosphate groups in the form of phosphocreatine. During periods of stress, phosphocreatine releases this energy to aid the cell's functions. This mechanism of action is what causes creatine to increase strength, but can benefit almost every body system, including the brain, bones, muscles, and liver. Most benefits of creatine occur through this energy mechanism.
Creatine is produced naturally in the body, and it is also found in foods (mostly meats, eggs, and fish; some in dairy).
Creatine supplementation at normal dosages and with adequate hydration has been shown to have no harmful effects in any population tested (more info in Complete Summary under General Safety Profile). The only observed side effects are stomach cramping if consumed with insufficient water, and diarrhea if too much is consumed at once. Controlled usage of creatine with adequate water may actually reduce cramping over the long term.
Also Known As
a-methylguanidinoacetic acid, creatine monohydrate, creatine 2-oxopropanoate
Do Not Confuse With
Creatinine
Is a Form of
Performance Enhancer
Nootropic
Health Support
Goes Well With
Beta-Alanine
Carbohydrates and Alpha-Lipoic Acid (Under certain conditions)
Leucine or its metabolite, beta-Hydroxymethylbutyrate (HMB)
Caffeine (Under certain conditions; see complete summary)
Does Not Go Well With
Caffeine (Under certain conditions; see complete summary)
Things to Note
Creatine has been reported to have a subtle stimulatory effect. Less potent than classical stimulants like Caffeine. These may be placebo.
Creatine is known for causing water weight gains after starting usage of supplements. Gaining 5lbs or so a day after the start of a creatine-containing product is relatively common and harmless.
Caffeine may adversely interact with creatine's actions on muscle contraction, and should be controlled before somebody judges how creatine 'works for them'.
Some people report to be 'non-responders' to creatine supplementation. Although caffeine co-ingestion can explain some persons, there seems to be some literature suggesting that non-responders may exist independent of caffeine. The mechanism is not known.
There have been some reports (see: anecdotes) of restlessness when creatine is taken within an hour of sleep
Caution Notice
If too much creatine is taken without proper liquid, an upset stomach may be the result.
Anecdotally, some people are known to be 'non-responders'. Although the cause has not been ascertained, it may be due to a diet high in meat in which the body is saturated with dietary creatine stores prior to supplementation.
How to Take recommended dosage, active amounts, other details
Most studies use a "loading protocol" of 0.3g/kg bodyweight for 5-7 days followed by 5g of creatine monohydrate afterwards. For a 200lb individual, this correlates to 27g a day for 5-7 days, followed by a period of time with 5g a day. This ensures quick saturation of cells with creatine phosphate.
Saturation can also be achieved at a slower rate with a constant dose of 3-10g creatine monohydrate for an extended period of time.
Cycling is often used in conjunction with the loading protocol, but is not needed.
