Creatine use among athletes and exercise enthusiasts is gaining popularity. The Beth Israel Deaconess Medical Center reports that creatine is the most researched supplement in the sports industry, and results shows that creatine supplements can improve performance and increase muscle mass in individuals with few unwanted side effects.
Identification
Creatine is synthesized in the kidney and liver of the human body. It is produced naturally in the body from the amino acids arginine, glycine and methionine, according to the Beth Israel Deaconess Medical Center. Medline Plus reports that 95 percent of the human body's creatine content is stored within the skeletal muscle. The body converts creatine into creatine phosphate, where it is converted into ATP and used as an energy source during exercise.
Sources
Creatine can be produced by the human body or obtained through dietary sources, according to the University of Maryland Medial Center. Foods rich in creatine are wild game and lean red meats. Salmon, tuna and herring are also good dietary sources of creatine. It is also sold as a supplement and available in various forms including powder, liquid and capsule form.
Benefits
Clinical studies reviewed by the University of Maryland Medical Center show that creatine supplements improve strength and muscle mass during weight-training exercises. Research remains mixed on whether it can also improve performance in endurance sports like running or cycling. Medline Plus reports that creatine also supports performance in patients diagnosed with chronic heart failure, with these patients reporting increased heart muscle performance, strength and muscle mass while supplementing with creatine. However, Medline Plus recommends consulting a health care provider before treating yourself with creatine supplements.
Dosage
Numerous studies reviewed by Medline Plus report a wide range of dosing for creatine supplements. Individuals wanting increased anaerobic performance and strength can take 5 grams of creatine up to four times per day for up to a week. An alternative dose of 2 to 5 g of creatine every day can be taken instead for daily maintenance. Proper hydration is required for both design regimens.
Side Effects
Medline Plus reports that research on the safety, pharmacology and toxicology of creatine supplements remains limited. The most common side effects associated with creatine are stomach discomfort, diarrhea, nausea, loss of appetite. Individuals with kidney disease, liver disease or diabetes should consult a doctor before using creatine supplements.
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