Everything You Need To Know About Creatine

Energy Benefits of Creatine

What is Creatine?

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Creatine, a nitrogenous organic amino acid (protein building block), was first discovered in 1832 by Michael Eugene Chevreul.  Found naturally in all vertebrates, creatine is produced in the kidney, liver, and pancreas from amino acids (methionine, glycine, and arginine) at a rate of about two (2) grams per day, and increases the formation of Adenosine Triphosphate (ATP).  In fact, the average person’s body has about 120 grams of stored creatine phosphate.  Creatine also originates from meat and fish, especially herring, salmon, and tuna.  In fact, creatine means kreas, the Greek word for meat.

How does creatine work?

After creatine is produced by the kidney, liver, and pancreas, it is transferred to high energy requiring tissues like the brain and skeletal muscle. Creatine reaches your tissues and organs through the blood with the help of an active transport system; creatine is then stored within the body as Creatine Phosphate (CP).  The phosphagen system (ATP/PCr) re-synthesizes ATP, which is the main energy source for cellular energy and formed in the mitochondria, from ADP.  This process uses phosphocreatine (PCr) along with creatine kinase (CK), an important enzyme.  Creatine is involved in the cellular production of energy.

What are the benefits of creatine monohydrate? Creatine Benefits

Creatine is essential within the body, as it is an important amino acid that improves the cells ability to produce energy.  It is critical to focus on cellular energy production because the amount of energy that cells produces is the main difference between a young and old adult.  When the cells energy generators (the mitochondria) begin to degenerate, the entire body begins to lose its overall function.  This decline in the cells energy production essentially leads to pathology and then ultimately death, completing the body’s intrinsic life cycle.

There are several benefits that creatine has on the body.  First, it enhance the ability of cells to produce energy, specifically for high-intensity and short-term explosive exercises.  Second, it maintains and increases the body’s ATP levels.  Third, creatine increases the process of protein synthesis, while reducing the amino acid oxidation and protein breakdown.  Fourth, it stabilizes cellular membranes which prevent tissue damage by increasing ATP reserves.  Fifth, it lowers homocysteine levels by decreasing the demands of methylation, which is forced by the creation of creatine.  Finally, creatine enhances growth hormone secretion.

Who benefits from taking creatine ? Creatine Monohydrate Supplementation

Creatine, an anti-aging nutrient, should be used by those who would like to gain muscle mass and maximize their workouts, such as athletes, body builders, and wrestlers.  By increasing lean muscle mass, creatine helps competitive athletes perform during high-intensity sports.  Creatine can also be used by those who have heart disease, as it has been shown to lower the level of triglycerides, or fats, in the body.  In fact, it is helpful for any disease that affects the neuromuscular system, such as chronic heart failure, muscle atrophy, fatigue, gyrate atrophy, wasting syndromes, and sarcopenia.  Furthermore, creatine can be used for mitochondrial disorders, brain pathologies, Parkinson’s disease, and Huntingdon’s disease, as it improves overall brain function.

How much creatine monohydrate should I take? Creatine Dosage

Aside from meats and fish, creatine can be obtained from creatine supplements; for example: creatine powder, tablets or liquid. A creatine supplement is not only an easy and cost-effective solution, but also a safe way to optimize the production of the cell’s energy in the body.  There are three main recommended dosage amounts, which will depend on the individual’s usage of creatine.  First, if taken for competitive exercise purposes a high creatine dosage should be used: five (5) grams of creatine monohydrate taken four (4) times on a daily basis for a week.  Look for products that contain the patented Creapure Creatine because it is the most pure creatine available.  Second, if taken for health maintenance: two (2) to five (5) grams should be taken on a daily basis.  Third, if taken to reduce cholesterol, 20-25 grams should be taken daily for five (5) days, and then five (5) to ten (10) grams daily after.  Creatine should be mixed with a warm liquid and immediately taken.  It is best to take all creatine supplements along with carbohydrates, such as fruits or starches.

Are there any side effects from taking creatine monohydrate? Creatine Side Effects

The majority of the reported creatine side effects have been: gastrointestinal distress, diarrhea, and upset stomach.  Most likely, these side effects are a result of creatine not getting fully dissolved within the stomach.  To decrease your chances of not having creatine fully dissolve, try taking micronized creatine or creatine citrate instead.  Also, some individuals have experienced headaches, which most likely is due to product impurities.  It is highly recommended that older adults supplement with creatine on a daily basis.

Which is the best creatine supplement? Creatine Product Review

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Best Creatine Supplement