"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." -Aristotle

Wednesday, March 14, 2012

Creatine: Good or Bad?


What is Creatine?
Creatine is a naturally occurring compound found in meat and fish and is responsible for providing energy to muscles. Vegetarians have less creatine stores than meat-eaters, as approximately 50% of creatine comes from dietary intake. 
How does it work?

Creatine is used primarily for bodybuilding purposes. It is thought that creatine increases energy to muscles by converting ADP to ATP by adding phosphate. Extra energy is available to muscle when performing anaerobic work and this results in more muscle! There are 3 kinds:
  1. monohydrate
  2. micronized
  3. ethyl-ester.
The majority of creatine research has focused on creatine monohydrate.
What are the benefits?

  • increased lean muscle mass 
  • increased strength and power
  • improvements in speed and single-effort sprint performances, as well as anaerobic endurance.

Is there any potential harm?

Although creatine is considered a safe form of supplementation, concern related to use may exist for people with preexisting kidney issues, as well as though who are taking ephedra or caffeine products.
Reports of side effects include:
  • Thirst
  • Mild headache
  • Anxiety
  • Irritability
  • Aggression
  • Nervousness
  • Sleepiness
  • Depression
  • Abnormal heart rhythm
  • Fainting or dizziness
  • Blood clots in the legs (called deep vein thrombosis)
  • Seizure
  • Swollen limbs
How do I take it?

One of two ways:
  1. The first is through a loading phase, in which you take 20 grams (g) for 5-7 days, followed by a maintenance phase of 3-5 g/day for periods of 2-3 months at a time.
  2. The second form of supplementation is a simple protocol of supplementing with 3-10 g creatine/day for a period of 2-3 months with no loading phase. It is generally recommended to take at least 1-2 weeks off from creatine supplementation after a 2- to 3-month course in order to maintain a proper response mechanism in the body.


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1 comment:

  1. DareenMarch 18, 2012 at 7:45 PM

    Great info on creatine! I thought the list of side effects was so long! Goes to show that anything that is good for you can also be harmful in excess. Moderation is key to optimal health.

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