What is Creatine and how does it work?

Creatine is a non-essential dietary component –a metabolite of two amino acids glycine and arginine. And it is found in abundance in meat and fish. Creatine is not a drug and is used and endorsed by many Olympic athletes. It is estimated that up to 80% of top athletes use Creatine.

 It is taken up by muscle cells and converted into creatine phosphate. Creatine phosphate serves as a readily available source of the energy of cells called ATP.

 Based on numerous studies carried out over several decades there are several aspects to the function of creatine.

 1)    Creatine can provide ATP energy during short duration high intensity exercise

2)    It can help to prevent the build up of acid during exercise

3)    Creatine phosphate helps to activate other energy systems in the body.

 During exercise when energy production cannot meet the demands for ATP Creatine can assist in helping provide ATP. This can occur when exercise is becoming more intense (For example: on repeated sprints) or when oxygen is reduced. (i.e. at high altitudes).

Creatine supplementation can help impact exercise performance and therefore help improve exercise performance in events requiring high energy activity, especially of a repeated nature.

 

 Who would benefit from taking Creatine?

Any sports person who wants to increase the intensity and duration of their exercise. Body builders, mountain climbers, sprint cyclists, swimmers and rowers. Sports requiring strength and endurance –football, Rugby and boxing.

Dosages

Research has shown that Creatine supplementation can increase the total Creatine content in human muscles by 15-20%. These increases can be achieved by taking 20g per day for 4-5 days or 4g a day over a month. The optimal creatine content is maintained when the ingestion is reduced to 4g per day after the original loading period.

Often people find that ingesting creatine with simple carbohydrates can increase muscle creatine accumulation.

Some studies have found subjects supplementing with creatine experience weight gain. This does not occur in every individual and is linked to retention of water.

Creatine supplementation is best taken before and after exercise rather than during.

Cautions

Because creatine supplements can have an impact on fluid balance. It is recommended that individuals ensure they drink plenty of water. For individuals who are taking part in sports activities in very hot and humid conditions creatine supplementation is not recommended.