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 The Top 10 questions and answers about creatine supplementation.

1. What is Creatine?

In the body – Creatine is a protein-like compound produced by the liver, kidneys and pancreas. It is stored in muscle cells.

As a supplement: Creatine is sold as a powder, capsule, tablet, effervescent powder, chewing gum, candy bar or drink mix.

 

2. What does creatine do?

Muscles use creatine in the form of phosphocreatine to generate energy during intense exercise.




3. What is the theory behind supplementation?

Creatine supplementation increases creatine levels in your muscles. Researchers aren’t sure how supplemental creatine works. One theory is that increased amounts of creatine let your muscles work harder and recover faster. Higher than normal levels of creatine also appears to stimulate muscle growth.

 

4. When was creatine discovered?

Creatine is not new. Scientists have known about creatine for decades, and athletes have ingested creatine since the days of gladiators. Before it was available in powder form, however, creatine was consumed in the form of meat. A pound of raw meat has about 2 grams of creatine and a pound of raw fish has up to 5 grams. Athletes who eat large amounts of meat, poultry and fish ingest more creative than those who limit their intake of these foods. Strict vegetarians, therefore, have the lowest amounts of creatine in their diets.

 

5. Will taking creatine supplement make me stronger and faster?

Studies on young adult males and females show that creatine supplementation can improve performance in high-intensity, repetitive activities like rowing, sprinting, cycling, swimming and weight lifting. Not all studies show improvement. In fact, creatine supplementation caused a decline in the performance of wrestlers during periods of rapid weight loss. Also, creatine supplementation has not been shown to help athletes improve in endurance events such as distance running.

 

6. Will taking creatine increase my body weight?

The average weight gain reported in research on adults is 1.5 to 3.5 pounds in the first week of taking creatine. Part of the rapid weight gain is due to the additional water that creatine holds in the muscle cells. Athletes using creatine for a longer period of time (up to three months) have been shown to gain 2 to 6 pounds more lean mass than than athletes training without creatine.

 

7. How much creatine is needed?

The dosage and timing of creatine is still being researched. However, one thing is clear: supplementation cannot increase the muscle’s natural limit, so more is not better. Excess creatine is excreted in urine.

Does of 20-30 grams per day are commonly used in research. This amount is split into four of five smaller doses and is sustained for about a week. After this "loading phase," creatine levels can be maintained with about 2-3 grams of creatine per day. Levels remain elevated for several weeks after supplementation is discontinued.

8. How much does creatine cost?

The cost of creatine varies from about 4 to 25 cents per gram or about $11 to $70 per month.

 

9. Will creatine supplements help all athletes?

Creatine supplementation will not help all athletes. Those most likely to benefit from creatine supplementation are athletes who are training to gain sprint speed, strength and mass, have nutritionally adequate diets, and have naturally lower levels of creatine.

 

10. Are there risks to taking creatine?