All About Creatine Mono-Hydrate

What is Creatine? Creatine is made in the liver, kidney and pancreas from amino acids arginine, glycine and methionine. Humans require about two grams per day. It is estimated that humans produce about one gram creatine per day and obtain one gram from food. Creatine is found in raw meat and fish (about five grams per kg), but much of the creatine is destroyed in cooking. An abnormally high intake of creatine can be attained by ingesting commercially available creatine supplements such as creatine mono-hydrate.

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How does creatine work in the body?

Most of the creatine in the body is in skeletal muscle. Creatine exists as free creatine (Cr) or in combination with phosphate as phosphocreatine (PCr).  Phosphocreatine (PCr) acts as an energstorage unit and is used to regenerate adenosine triphosphate (ATP), the fuel needed to supply energy for muscular contraction.

Phosphocreatine is most important during high intensity, short-term anaerobic exercise or when all-out efforts must be repeated. Theoretically, if a person does not have peak phosphocreatine levels, the ability to restore ATP during high intensity activity could be reduced.

In theory, phosphocreatine supplementation could be beneficial for athletes who most repeat all-out exercise routines over time.

Will taking a creatine supplement improve performance?

Yes. The current research results are consistent regarding improved performance as a result of creatin supplementation. Following supplementation, usually with creatine monohydrate, performance may improve during the later repetitions when brief, high intensity activities are performed repeatedly (e.g., six-second sprints on bicycle ergometer).

Some studies have show small improvement in performance of a single effort, and in the maximum speed that can be reached by an athlete during a sprint.

The response to creatine supplementation varies from one person to another. In controlled laboratory tests, when initial muscle creatine levels were low, there was greater improvement. There was less improvement if muscle creatine levels were high or near normal.

Because creatine supplementation is associated with weight gain, its use may impede rather than improve performance in cases where weight has a detrimental effect on performance.

Does Creatine Grow Muscle Mass?

Most of the research has shown that the proper doses for short periods of time (20 to 30 grams for five days followed by two grams per day) do indeed have a positive effect of muscle growth. Some of the research has shown the certain strength building athletes have experienced impressive 5 - 10 pounds of muscle growth in as little as three months. Other studies only showed marginally significant gains of 1 - 3 pounds in three months. Both of these are significantly higher than you would get by not using creatine.

Are there side effects?

The side effects most frequently reported in the experimental literature is rapid weight gain (up to three kilograms) in the first day or two of creatine supplementation. This is initially believed to be caused by water retention and then muscle growth.

In one survey, 14 of 17 participants reported "tightness in muscles" for several days following the loading phase.

Other side effects are based on anecdotal reports of athletes experiencing some stomach and muscle cramping initially.

What about long-term consequences?

Most research has been conducted using low doses for a short period of time (20 to 30 grams for five days followed by two grams per day). All research has been conducted on adults and safety for young people is unknown. So far there have been few long term studies to pull information from.

Is creatine the first step toward a "doping outlook"?

Creatine is not on the list of banned substances but some suggest that reaching for any chemical interferes with the intrinsic value of sport. An athlete may start by looking for a chemical edge and proceed to reaching for a banned substance. Studies indicate an attitude toward doping begins with a relatively innocuous substance which the athlete hopes will provide a shortcut to success.

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Courtesy:  Sports and Medical Council of the Americas