Overview

This ever-popular performance micronutrient gains as many new users each day as it does publicity, for one good reason—it works! Creatine supplies instant "bursts" of energy to muscle cells, enabling athletes and fitness buffs to train harder, longer—leading to accelerated muscle growth, greater strength, fuller muscles, and enhanced performance. As "the one that works," creatine has set the standard for performance nutrition.

The Full Story

Usage

Amount: Athletes reportedly find the most effective amount to be 5 to 10 grams per day, depending on bodyweight, once to twice daily (5-gram servings or one rounded teaspoon at a time).

Loading and maintenance theory: Many leading experts suggest that your muscles first need to become fully saturated with creatine before you can illicit maximum benefits and therefore recommend creatine "loading." To load, consume 20 to 25 grams, depending on bodyweight, divided into 3 to 5 servings throughout the day for 5 consecutive days, and then switch to a "maintenance" schedule of 5 to 10 grams, again depending on bodyweight, once to twice daily.

Timing: Anytime throughout the day. However, for "best" results, creatine should be supplemented immediately after an intense workout (or up to an hour after a workout) with a simple sugar (such as dextrose, glucose, maltodextrin, or just plain grape juice). Adding a simple sugar to creatine has been shown in studies to greatly increase the uptake of creatine into the muscle cells by stimulating a mild insulin spike in the body (a natural reaction to sugar intake), thus helping shuttle creatine into muscle cells more effectively.

Individuals involved in intense physical activities who need quick bursts of energy, such as track and field athletes, weight trainers, soccer players, ice hockey players, etc., use creatine to improve strength and performance. And it's also used by people who are transforming their bodies because it's been shown in research to help increase gains in lean body mass and boost fat loss.

Questions and Answers

Q.	What does the research on creatine show?
A.	One of the most widely used performance-enhancing supplements on the market, creatine has been the subject of over 200 studies. These studies have shown definite positive effects for muscle building, enhanced cellular energy capacity, and reduced muscle fatigue. Beyond its muscle-building and performance-enhancing effects, creatine has been shown to increase fat loss and have positive effects on overall health by reducing cholesterol and triglyceride levels and improving blood-sugar metabolism.
Q.	Could any other supplements make creatine even more effective?
A.	While creatine is great on its own, both HMB and D-ribose are believed to aid lean mass gains and fat loss, working synergistically with creatine.
Q.	What's the most common amount of creatine used to achieve optimal results?
A.	Athletes usually use about 5 to 10 grams once or twice daily, depending on bodyweight. A popular way to begin using creatine is by "loading" with the supplement for one week with 20 to 25 grams per day—depending on bodyweight—to saturate muscles and then decreasing the amount to 5 to 10 grams per day for maintenance.
Q.	Can creatine cause any side effects—is it safe?
A.	Though rumors are widespread, research supports that creatine has NO negative side effects (even with long-term use) at recommended amounts and higher, and media-spread fears are totally unfounded. All in all, creatine has been shown, extensively in study after study, to be a safe aid for helping enhance performance and build muscle mass.
Q.	Can I get the same effects of creatine by eating regular whole foods?
A.	Though creatine is found naturally in our bodies as well as in certain meats, consuming enough to make a difference in muscle gains would require you to eat almost two and a half pounds of raw meat to get the equivalent of one teaspoon or five grams of creatine supplementation. Which would you prefer?

Safety Information

Safety:

References

Bosco, C., et al., "Effect of Oral Creatine Supplementation on Jumping and Running Performance," Int J Sports Med 18.5 (1997) : 369-72.

Demant, T.W., and Rhodes, E.C., "Effects of Creatine Supplementation on Exercise Performance," Sports Med 28.1 (1999) : 49-60.

Engelhardt, M., et al., "Creatine Supplementation in Endurance Sports," Med Sci Sport Exerc 30.7 (1998) : 1123-9.

Feldman, E.B., "Creatine: A Dietary Supplement and Ergogenic Aid," Nutr Rev 57.2 (1999) : 45-50.

Greenhaff, P.L., "The Nutritional Biochemistry of Creatine," J Nutr Biochem 8 (1997) : 610-8.

Kreider, R.B., "Creatine Supplementation: Analysis of Ergogenic Value, Medical Safety, and Concerns," JEP Online 1.1 (1998).

Lemon, P., et al., "Effect of Oral Creatine Supplementation on Energetic During Repeated Maximal Muscle Contraction," Med Sci Sport Exerc 27 (1995) : S204.

Mujika, I., and Padilla, S., "Creatine Supplementation as an Ergogenic Aid for Sports Performance in Highly Trained Athletes: A Critical Review," Int J Sports Med 18.7 (1997) : 491-6.

Robertson, R.J., et al., "Blood Glucose Extraction as a Mediator of Perceived Exertion During Prolonged Exercise," Eur J Appl Physiol 61.1-2 (1990) : 100-5.

Stone, M.H., et al., "Effects of In-Season (5 Weeks) Creatine and Pyruvate Supplementation on Anaerobic Performance and Body Composition in American Football Players," Int J Sport Nutr 9.2 (1999) : 146-65.

Tarnopolsky, M., and Martin, J., "Creatine Monohydrate Increases Strength in Patients with Neuromuscular Disease," Neurology 52.4 (1999) : 854-7.

Toler, S.M., "Creatine Is an Ergogen for Anaerobic Exercise," Nutr Rev 55.1.1 (1997) : 21-3.

Volek, J.S., et al., "Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training," Med Sci Sports Exerc 31.8 (1999) : 1147-56.

Watanabea, A., et al., "Effects of Creatine on Mental Fatigue and Cerebral Hemoglobin Oxygenation," Neuroscience Research 42.4 (2002) : 279-85.