Build up with Creatine

Eisha Sarkar
Posted on Hello Wellness on Oct 12 2010 6:19PM

Named after the Greek word for meat, creatine is now gaining popularity among gym rats and bodybuilders as a muscle-enhancing supplement. At the same time, there are lots of debates over its use and abuse, its benefits and side-effects and whether you should be taking it at all.

What's creatine?
The nitrogenous organic acid occurs naturally in vertebrates. Creatine is NOT an essential nutrient and is naturally produced in the human body from amino acids L-arginine, glycine, and L-methionine in the kidney and liver. It is transported in the blood for use by muscles. Phosphocreatine stores energy in muscles and provides energy for contractions. It is needed for regenerating adenosine triphosphate (ATP) molecules, which is the main fuel for muscle activity. 

Performance booster
As dietary supplement creatine monohydrate, is used by bodybuilders and athletes for high-intensity workouts, increased strength, increased muscular mass and faster post-workout recovery. There is scientific evidence that short-term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work by five to 15 per cent. This is mainly bouts of running or cycling sprints and multiple sets of low RM weightlifting. While its influence on physical performance has been well-documented since the 1920s, it came into public view following the 1992 Olympics in Barcelona. It was reported that Linford Christie, the gold medal winner at 100 meters, had used creatine before the Olympics. Several medal-winning British rowers were also said to have used creatine during their preparations for the Barcelona games.

How much should you take?
There are two scientifically proven ways to supplement with creatine. The first is through a loading phase, in which 20 grams per day for a period of five to seven days, followed by a maintenance phase of three to five grams a day for two to three months at a time. The second consists of taking three to 10 grams of creatine per day for a period of two to three months with no loading phase. It is generally recommended to take at least one to two weeks off from creatine supplementation in order to maintain a proper response mechanism in the body.

While short-term creatine supplementation in healthy individuals is safe, those with kidney disease should avoid it due to possible risks of renal dysfunction. Creatine cannot be recommended during pregnancy or breastfeeding due to a lack of scientific information.