What is Creatine?

Creatine is a naturally occurring nitrogenous organic acid found in the skeletal muscle of vertebrates. About 95% of the creatine found in the human body is located within the skeletal muscle. Creatine is produced from amino acids, L-arginine, glycine, and L-methionine to be exact and the process is performed mainly in the kidneys and liver.

Most of the creatine found in our bodies comes from the foods we eat. Unless you are a vegetarian, up to half of the creatine that is stored in your body can come from meat.

What is Creatine's Function?

Creatine is stored in the muscles and is used as a form of energy called phosphocreatine. Phosphocreatine is associated with power output in prolonged muscle use. When this is depleted within the muscle, muscle fatigue is triggered. Increasing creatine within the body has been proven to help increase phosphocreatine output during anaerobic activity. This is known as the ATP-CP energy system within the body.

Facts

• Does increase short-term muscle work ability in high-intensity, short-term activities.
• Does increase weight by causing retention of fluids.
• Does appear to be safe and has been studied fairly extensively.
• Does appear to help you work harder which, in turn, fosters gains in strength and muscle mass.
• Does not make you heavier due to immediate increased muscle mass.
• Does not work independently of resistance training.
• Does not help with activities that require endurance and could contribute to a decline in performance in these activities.
• Does not appear to damage kidneys.

Pros

• Appears to increase muscle work capacity in activities that require short outbursts of repetitive power.
• Is relatively inexpensive.
• Has several well done scientific studies behind it over a long period of time.

Cons

• Long-term use and effects have not been studied.
• May increase risk for dehydration.
• Because of fluid retention, may result in tendon injuries (e.g. Achilles, patella).
• Immediate weight gain is false and resolves when creatine use stopped.
• Has no benefit with endurance type activities and may hinder endurance athletes due to weight gain from fluid retention.
• Will not help athletes with naturally higher levels of creatine in their system already.
• May cause upset stomach or muscle cramping.

Cautions

• Not all creatine products contain their claimed amount of creatine.
• Liquid forms of creatine failed testing for claimed amount of creatine and purity to a greater extent than powdered products.