Creatine

The Basics

Creatine is a supplement often used by athletes who seek to enhance their performance. The body produces almost half the amount needed on a daily basis. The other half must come from food or supplements.

Creatine is an amino acid found in the muscles that can produce bursts of energy on demand. This is especially beneficial to people who want to improve stamina during high-intensity, short-term activities (i.e. weight lifting, not aerobics) and increase muscle strength.

Sources

The best food sources are fish and red meat. Almost 1-gram of creatine is provided per half pound of meat (raw).

As a supplement, creatine monohydrate combined with glucose (a simple carbohydrate such as fruit) will provide maximum benefits. Creatine monohydrate is available in tablets, capsules, energy bars, drink mixes, and other forms.

Since the body does not store much creatine, to achieve maximum benefits the muscles must be loaded. For example, a person weighing 180 pounds would take 5-g of creatine monohydrate four times per day for one week (adjust dose according to weight). Thereafter, a daily dose between 2-g to 5-g is adequate for maintenance.

Guidelines and Cautions

Creatine monohydrate is generally safe although side effects may include muscle cramping, weight gain, gastrointestinal disorders, liver damage, and kidney dysfunction.

Caffeine (coffee, tea, chocolate, some soft drinks, some medications) will decrease or eliminate the positive effects of this supplement.

To determine individual dosages as well as the best form of creatine monohydrate to take, consult with a medical professional.