Creatine

Creatine Powder

Creatine is a substance made up of three amino acids, these are L-arginine, glycine and L-methionine.  It can be found in the liver, pancreas and kidneys of the human body.  Creatine can also be found in meat and seafood.  What it does is turn creatine phosphate into a substance called adenosine triphosphate (ATP) as energy for muscle contractions.

Food Sources of Creatine

  • Salmon
  • Herring
  • Tuna
  • Lean Beef

Origins of Creatine as a Supplement

In the 1990s researchers developed a nutritional supplement called creatine monohydrate in powder form that could be used to increase muscle strength and mass by supplying more ATP and water into the muscles to be used.

Research has shown that creatine used in anaerobic activities improves performance, recovery, increase muscle mass and strength in athletes that require significant mass, strength and power.

Types of Creatine

  • Creatine Monohydrate
  • Creatine Phosphate
  • Creatine Malate
  • Creatine Ester
  • Creatine Citrate

Research has shown that purchasing a high quality creatine monohydrate is superior to the other creatine products.  The other types of creatine costs more, but the research on the benefits and how well it performs is sketchy at best.

Athletes that Benefit from taking Creatine

  • Sprinters
  • Football players
  • Weightlifters
  • Powerlifters
  • Shot Putters
  • Discus Throwers
  • Javelin Throwers
  • High Jumpers
  • Long Jumpers
  • Martial Artists

Athletes that won’t Benefit from taking Creatine

  • Long Distance runners
  • Long distance swimmers
  • Triathletes
  • Endurance athletes

Dosage Guidelines

See a health professional or sports nutritionist.

Side Effects from taking too much Creatine

  • Weight gain
  • Diarrhea
  • Kidney damage
  • High Blood Pressure
  • Muscle Cramps
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