Overview
Creatine is an amino acid that is found in meat, poultry and fish, and it’s also produced in the liver, kidneys and pancreas of the human body and stored in the muscles. Its function is to increase the availability of cellular ATP, adenosine triphosphate, thus providing the fuel for muscular contractions. Creatine monohydrate is the synthetic version of creatine and is available in powder, pill and liquid form.
Significance
Creatine powder is a supplement taken by athletes, particularly weightlifters and body builders, to enhance physical performance by increasing energy and delaying fatigue. Creatine allows the cells to volumize and become very hydrated, ultimately boosting the appearance of muscle mass. In addition, it prevents lactic acid buildup and the accompanying burning sensation in the muscle, allowing you to sustain longer, more effective workouts and recover more quickly.
Dosage
There is no set dosage for creatine powder, and because each individual has a maximum level above which any additional creatine will simply be eliminated by the body, it makes sense to ingest the minimum amount required. Taking the lowest effective dosage will save you money as well as doing your liver a favor. Dosages will vary from person to person, and results will be affected by that person’s current creatine levels, his diet and his exercise habits.
Considerations
Using creatine for athletic performance can be controversial, although it is not banned by the National Collegiate Athletic Association (NCAA) or the International Olympic Committee. The NCAA prohibits its schools from giving creatine to their athletes, but it doesn’t ban athletes from using it.
Side Effects
According to the University of Maryland Medical Center, creatine appears to be generally safe in low dosages. However, when it is taken at high doses, there is the potential for serious side effects such as liver and kidney damage and the risk of inhibiting the body’s natural formation of creatine.
Effectiveness
Creatine shows potential for reducing muscular fatigue and seems to benefit the fast-twitch muscles used in anaerobic metabolism versus the slow-twitch muscles used in aerobic activities, particularly when the initial levels of creatine for an individual are low, according to Vanderbilt University. They caution, though, that the effects seem to be inconsistent and have the potential to vary widely from person to person.
