Creatine is an amino acid made in the body by the amino acids glycine, arginine and methionine. Creatine powder is one of the most consumed and researched supplements on the market. The availability of scientific information and data on creatine can help distinguish fact from fiction regarding this popular supplement.
Function
Creatine powder works through two mechanisms. The Journal of Sports Science and Medicine says creatine increases the availability of ATP, the energy muscles use to contract. More ATP production increases the muscles' ability to complete more reps or lift heavier loads. Secondly, it pulls water into cells, causing them to swell and stretch. Stretching increases the size of the muscle cell and causes it to start the muscle growth process.
Benefits
Research from the University of Kentucky suggests creatine can protect against brain injury. Moreover, reports also suggests it can help with weight loss. In a study published in the journal Metabolism: Clinical and Experimental, subjects taking creatine increased their resting metabolic rate by 50 calories a day. On top of that, a study published in the International Journal of Nutrition, Exercise and Metabolism says creatine supplementation increased muscle hormones, including insulin-like growth factor (IGF-1) in resistance training subjects. IGF-1 is an important hormone involved in the process of building muscle.
Forms
The most basic and effective creatine powder is creatine monohydrate. Muscle and Fitness magazine says new forms of creatine powder include creatine-alpha ketoglutarate, creatine gluconate, creatine ethyl ester and creatine methyl ester. These new creatine products were created to eliminate bloating and diarrhea that individuals sensitive to creatine monohydrate often experience.
Dosage
The Journal of International Sports Society and Nutrition recommends taking 0.3 grams of creatine per kilogram of body weight for at least three days, followed by 3 to 5 g a day to keep creatine stores elevated.
Side Effects
Creatine powder supplementation has been controversial because many new users report experiencing bloating or diarrhea. However, according to the Journal of International Sports Society and Nutrition, there are no short- or long-term effects in healthy individuals.
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