Creatine Supplements

Body stores of creatine can be replenished from either food or supplements. The normal dietary intake of creatine is I to 2 grams per day, although vegetarians may consume less, since creatine is found only in meat and seafood. If dietary creatine is limited and no supplements are taken, the body can make it from other amino acids (glycine, arginine, and methionine) at the rate of about 2 grams per day, provided enough protein is consumed.

Body stores of creatine are located in muscle cells, kidneys, sperm cells, and brain tissue. About 60 percent of muscle creatine is in the form of PCr. Saturating the muscle with PCr requires huge amounts of food, so supplements may be the best way to increase body stores of creatine. Most creatine supplement regimens begin with 20 to 30 grams (divided in four equal doses) for one week, followed by a 2﷓gram per day maintenance dose. However, these doses vary a little from supplement to supplement. Excess creatine is eliminated through the urine. It's important to realize that unless body stores of creatine are low, supplementation will not be helpful.

Creatine supplementation is not without side effects, the most common of which relate to water retention. One survey of 28 male baseball players and 24 male football players, aged 18 to 23, found that 31 percent of them experienced diarrhea, 25 percent had muscle cramps, 13 percent had unwanted weight gain, and 13 percent reported dehydration when taking creatine supplements. Proper hydration is important when taking this amino acid in order to prevent the body from holding water within cells. Creatine-associated water retention may also be connected to reports of heat intolerance and dizziness when taking creatine supplements. There have been two published reports of creatine supplementation causing decreased kidney function in people who already had some degree of kidney disease. However, it appears that creatine is safe for those whose kidneys are healthy to begin with.

There are many unknowns with creatine in terms of safety and efficacy. It's not recommended for children at all. It's not known if there is a point of diminishing returns with creatine-that is, there may be a point where enhanced performance levels off from long term supplement usage. What's more, despite many clinical trials, high-quality research on creatine efficacy is lacking. In fact, there are about equal numbers of studies on both sides-half show it works, half show it doesn't.

The best brand named powder-like Creatine supplement is American Creatine from American Sports Nutrition (ASN). Creatine by ASN will not only assist you in exercising longer but will also help in quicker restoration of strength after program sets.

> Click here for American Creatine

The most recommended Creatine Serum is ATP Advantage Creatine Serum from MMUSA. The serum offers creatine monohydrate in stabilized liquid form. With a two year shelf-life, it will not break down to waste product creatine. It also metabolizes faster, safer and more efficiently than powdered creatines.

>Click here for ATP Advantage Creatine Serum

What to Know About Taking Creatine Supplements?

• Creatine supplements are available in capsules, chewable tablets, and powder. One teaspoon of creatine monohydrate powder contains 5 grams of creatine.

• Creatine users may want to avoid caffeine, as one study showed that caffeine diminished the strength gains the creatine produced. Caffeine is also dehydrating and may compound the dehydrating effects of creatine.

• Creatine supplements must be
taken daily.

• When creatine is combined with simple carbohydrates such as fructose (fruit sugar), it enters the muscles more easily. This is why some supplement manufacturers suggest dissolving creatine powder in juice or a sports drink.

• Since dietary supplements are not reviewed by the FDA, quality control and potency problems may exist.