Creatine
(Creatine monohydrate)
What is it?
Creatine is a naturally occurring substance in the human body and is stored primarily in the muscles in the form of phosphocreatine.
Does it occur naturally in the body?
Your kidneys, liver and pancreas make about 1 to 2 grams of creatine every day.
What are the claims?
THE SIMPLE ANSWER: Creatine monohydrate helps replenish adenosine triphosphate (ATP).
THE TECHNICAL ANSWER: Your body breaks ATP into adenosine diphosphate (ADP) and inorganic phosphate. This reaction releases energy to fuel explosive, short bursts of strength.
The problem is ADP by itself is useless as a source of energy, until it regains a phosphate atom.
When you take in creatine monohydrate (CM), it helps increase the levels of creatine phosphate (CP) in muscles, which react with ADP, frees the phosphate from creatine and bonds with ADP to create ATP.
Then your body can break down the ATP back into ADP for more explosive strength. Got it?
Does it work?
Results are finally conclusive. Yes creatine does build muscle and strength.
Many of the studies conducted over the years since creatine hit the bodybuilding world have been too limited or from dubious sources. The only real way to know for sure if creatine monohydrate is increasing creatine phosphate in the muscle is by doing muscle biopsies and measuring how various doses and methods of administering the supplement affect the levels.
A team of Australian researchers did just that.
Their results showed it takes only 2 to 5 grams per day of creatine monohydrate to maintain optimal levels of creatine phosphate in muscles.
Additional research has shown that taking whey protein and creatine monohydrate together boost strength and muscle mass more than taking supplements with creatine alone or whey protein alone.
To date we have still not found a study that showed a significant benefit for runners, swimmers and cyclists. Creatine may actually slow some athletes because of the addition in their body weight.
What are the dangers?
The results of 3-year studies are now in and it looks good.
Scientists have documented that people who take creatine supplements do experience increased levels of creatinine (a byproduct of renal failure).
To find out if those increased levels of creatinine were harming the liver or kidneys, Truman State University researchers tested college football players who routinely took 5 to 20 grams of creatine monohydrate daily for up to five years. The results of the study showed the athletes had no evidence of kidney or liver damage based on the results of standard blood tests.
Since these tests were conducted on healthy subjects, if you have kidney disease or are at high risk for kidney problems (such as a diabetic), we still believe you should not take creatine unless prescribed by a doctor.
The Bottom Line
There does not appear to be any benefit for runners, swimmers or cyclists.
The results are good for bodybuilders. Muscle gains can now be directly attributed to creatine intake in doses as low as 2 to 5 grams a day and particularly when combined with a whey protein.
If you are looking for a supplement to help build muscle AND you don't have risk factors for kidney or liver disease, you might consider talking to your doctor about the possibility of adding creatine monohydrate as a regular supplement.
