Creatine, an amino acid, is a naturally occurring chemical in the body. It forms when proteins break down, is stored in muscle and is used by the energy production and transport system as phosphocreatine. During high-intensity exercise, such as sprinting or explosive weight lifting, phosphocreatine produces adenosine-5'-triphosphate (ATP), the ultimate energy molecule.
Creatine is popular among power athletes and people like bodybuilders who rely on muscle bulk and power. Creatine is not a banned supplement and is used widely. It seems that results from creatine supplementation vary widely. Some people seem to benefit more than others, perhaps because these users naturally carry less muscle creatine than others, and therefore see a greater boost in storage, and therefore performance with supplementation.
Sources of Creatine Supplements
Creatine is found naturally in flesh foods like meat and fish. The body also produces creatine routinely. Supplements are produced mostly as creatine monohydrate, which is usually made synthetically from non-animal foods. This makes it suitable for vegetarians. As with all supplements, care should be taken to source a reliable and trusted supplier, as contaminants have been found in some supplements.
Uses for Creatine Supplements
Supplements are used primarily for two reasons, a) to increase a perceived insufficiency in creatine production and storage, for restoration of normal muscle function and form; or b) to enhance performance by increasing muscle bulk and strength.
Illness and Disease. Creatine is often prescribed to increase muscle, strength and well being in people suffering from infirmity associated with chronic disease. But this is not always effective. More study and evaluation are required to elaborate the reasons for this.
Athletic Performance. Creatine use is common among power athletes like those in track and field, baseball, football and any other sport where strength and explosive power are advantages. Creatine's muscle effects seem to suit this application, and evaluations of this use in athletes are mostly positive, with some failures. However, studies have shown little advantage of creatine supplementation for endurance athletes like marathoners, probably because the main fuels for these athletes -- fat and glucose -- are not enhanced by creatine, and because muscle bulk is not as important as in power sports.
Older Adults and Muscle Wastage.
Loss of muscle is called sarcopenia. We lose muscle as we age, especially from the age of 40 onward if we don't take action to prevent it.As with creatine in sports supplementation, the use of creatine supplements to help seniors prevent muscle loss has not produced consistent results. Even so, some research suggests that creatine may improve cognitive performance (memory, reasoning, etc.) as well as physical function in older adults.
How Much to Take
Creatine has a standard dosage regimen that has been followed for many years by athletes, but this dosing formula has not been tested as frequently in non-athletes. There are two dosage methods to choose from, with the second method less likely to cause side effects for some people.
- Starting out, take 20 grams of creatine powder daily, in four doses of 5 grams 3 hours apart, for four to five days. After that, take 2 grams to 3 grams each day or cycle your intake. Cycling means taking a break from creatine use. For example, make one week free in each four-week cycle.
- Take 2 grams to 3 grams of creatine daily for 30 days and continue or cycle your intake.
Some evidence suggests that long-term and perhaps excessive intake of creatine could encourage your body to stop making its own. Stop taking creatine if you notice effects like swollen muscles. If in doubt, ask your doctor. Adverse effects are not that common considering the widespread use of creatine. Read a more extensive article on the safety of creatine use.
Sources
Can the use of creatine supplementation attenuate muscle loss in cachexia and wasting? Sakkas GK, Schambelan M, Mulligan K. Curr Opin Clin Nutr Metab Care. 2009 Nov;12(6):623-7.
Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Rawson ES, Venezia AC. Amino Acids. 2011 May;40(5):1349-62.
The potential benefits of creatine and conjugated linoleic acid as adjuncts to resistance training in older adults. Tarnopolsky MA, Safdar A. Appl Physiol Nutr Metab. 2008 Feb;33(1):213-27.
