What Is Creatine?

What Is Creatine?

Found naturally in muscle cells, creatine is a metabolite produced in the body which is composed of three amino acids: methionine, arginine, and glycine. Although it comes in many different formulas, the most commonly used formula for athletic purposes is creatine monohydrate. The main advantages of creatine use as a part of a regular physical workout plan are increased strength; fuller looking muscles; and faster post workout muscle recovery.

The body of the average person which is not physically active on a regular basis metabolizes about 2 grams of creatine a day. As the rate of physical activity increases, so does the amount of creatine the body metabolizes. Although it can be obtained by consuming red meat and certain types of fish, the cooking process destroys most of the creatine, and makes it very difficult to get the amount necessary for enhanced physical performance.

How Does Creatine Work?

The two main reasons creatine helps to increase performance are intercellular water retention, and enhanced ATP production. Once absorbed in the muscle cells, creatine attracts water and surrounds each muscle cell causing an effect of fuller, bigger muscles. ATP Ð'- Adenosine TriphoSphate is a compound which the human body uses as fuel whenever a muscle contracts. Creatine increases the body's ATP production which leads to shorter recovery time between physical activity intervals, and a higher tolerance to increased physical activity. Some studies even suggest higher protein synthesis and lower muscle catabolism due to creatine use.

Are There Any Side Effects to Creatine Use?

The main side effect of creatine use is a slight stomach and digestive discomfort in the first couple weeks of use; once the body gets used to process the extra amount of creatine, digestion goes back to normal. Since creatine supplementation causes the muscles to retain water, some people may experience a weight gain of as many as five pounds in the first few weeks, and may also become dehydrated.

Some scientists have raised concerns about more serious side effects, including stress on the kidneys, increased blood pressure, and some studies have even suggested it might increase the growth rate of tumor cells. Although certain athletes have used creatine as a nutritional supplement since the 1960s, no studies have been done concerning use of