Creatine…everyone has heard of it, few really understand exactly what it is or how it works. Lets get started with the basics.

What is creatine?
The chemical name is methyl guanidine-acetic acid. Creatine was identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for flesh, Kreas. It is made up of three amino acids - Arginine, Glycine and Methionine - and is produced primarily by the body’s liver or is introduced in food, generally red meat, or taken as a supplement (which we will cover in a bit). Most (98%) of creatine in your body is stored in your muscle tissues.

So how much is that?
The everyday human has 1.59 to 1.81 grams per lb. of muscle

What does creatine do?

-When you are using your muscles such as lifting a weight, sprinting etc your body needs a quick supply of energy. This comes from something called ATP when it is converted into another molecule called ADP. We have a limited supply of ATP so what creatine does is converts ADP back into ATP…end result: more energy.

-When you exercise for a long period of time you might notice your muscles getting tired and have that burning sensation. This is a buildup of lactic acid in the muscle. What creatine does is slow down the process where lactic acide builds up…end result: you can keep going for longer.

-Creatine pulls extra water into muscle cells, expanding them and possibly increasing strength.

-Creatine may increase protein synthesis

Is creatine dangerous?
No, it is a naturally occurring substance in your body. Supplementing it is akin to supplementing vitamins and minerals.

I play sports in high school/college/etc can I take creatine?
Yes, unless there is a specific rule by a governing body that says you cannot.

I am female, will I benefit by taking creatine?
Yes, though be aware it does cause water weight gain.

What happens to excess creatine in the body?
Excess creatine will be flushed out of the body in the form of creatinine.

Is creatine a steroid or illegal substance?
No, it is perfectly legal and it is not a steroid.

Do I need to take creatine to add muscle?
No, creatine will simply assist in adding muscle. It is a “supplement” meaning it is just a helper.

As a supplement, what form is creatine available?
As a supplement, creatine is available in powder, tablet, supplement bar, or (new) liquid form.

Which form is the best?
I highly recommend staying with the powder form. The other forms have been less studied and are less mature in their development.

How will you see creatine listed on ingredient labels of supplements?
-creatine Monohydrate, creatine anhydrous, creatine malate, creatine citrate, creatine phosphate, creatine titrate, creatine pyruvate, monocreatine, micronised creatine, CM2, CEM3 (BSN), CEE(BSN), CEM, CR100, CM2, CHMB, and other forms. If you aren’t sure, google it, or shoot me an email and I would be happy to help you.

What is the most common form?
Creatine monohydrate.

I bought a bottle of creatinine. Is this creatine?
No, this is another form and will not be helpful.

What is average does of creatine?
5 Grams (creatine monohydrate)

I am a firm believer in using natural advantages given to you. The people that detract from creatine are usually the same people that detract from protein powder. There is no science behind that, only fear and ignorance. I find most people interested in it are young men looking to gain size…and they can, with a solid diet, protein and creatine supplementation. For everyone else creatine can also benefit you greatly, from muscle gain to fat loss, to energy supplementation. Now get out there and exercise!