Creatine 101

One of the gretest supplement facts in the history of sport may be that muscle creatine stores could be increased by orally taking creatine. Creatine supplements can improve strength and power and may also improve interval type aerobic performance. Here are some important facts about creatine, it's mechanism and it's usage:

*Creatinine is naturally produced in your body from various amino acids. It can be found in foods such as meat, fish, and milk.

*Creatine is effective because it plays a role in the energy mechanisms of muscle tissue. Raising your muscle creatine through supplementation is likely to produce an increased rate of recovery of PCr which is the primary energy source for shorter, more intense bouts of exercise.

* We all have a limit regarding the amount of creatine we can store. If you are already eating a high protein diet, you will probably not respond as well to supplementation as someone who is naturally low in creatine.

* It is often recommended that a 5-6 day loading phase of 20-25 grams per day spilt into 4-5 equal servings be taken. This will more quickly saturate your cells with creatine. You could, however, acheive the same effect over a longer period if you only took 5 grams each day which is the normal dose after loading.

* Once you have saturated your muscles with creatine, taking more won't offer extended benefits. At present, there is no known way to increase creatine levels above your body's threshold.

*You can increase creatine uptake into the muscles by taking it with a simple carbohydrate and protein. Research shows that 50 grams of carbohydrate and 50 grams of protein taken with your creatine will help creatine levels rise more quickly. Creatine taken without the carbohydrates and the protein works effectively, but more slowly.

* Creatine is most likely to improve strength, power and lean body mass although it has been showed to aid endurance athletes who train in an interval fashion. For best results perform more than one set, allowing 20 seconds to a few minutes rest between sets. Single exercise bouts of 30-60 seconds have not been shown to respond well to creatine supplementation.

* Surprisingly, creatine has medical applications as well as ergogenic effects. It is being used as part of treatment regimens for aging, neurological disease, heart disease, high cholesterol, muscular distrophy and arthritis. Such use is still being evaluated.

* Creatine has been deemed a safe supplement by current literature. The only side effects commonly found are an increase in water retention and some possible digestive distress.

* Creatine is generally taken in a powdered form. Creatine does not remain stable in liquid form so companies touting creatine drinks are a scam. Effervescent forms, however, are faster acting than powders.

Creatine is a popular, effective supplement used by many people. It is naturally produced by our bodies and is present in our food. Knowing the basic facts about creatine will help you decide if creatine is compatible for your sport and to avoid all the consumer hype.

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge information on fitness go to http://www.aerobics-exercise-coach.com