Creatine naturally occurs in the body. The pancreas, liver and kidneys create this amino acid, which is eventually stored in your muscles, providing your body with energy. Creatine is also available in various foods and supplements, and is popular with athletes for its ability to assist in muscle building and athletic performance.
Athletic Performance
Creatine may improve athletic performance and lean muscle mass in as little as two weeks. Creatine is most beneficial during short, intense athletic activities such as weightlifting and sprinting. According to Mayo Clinic, the benefits of creatine for athletes performing in endurance sports, such as long-distance running and cycling, are unknown.
Heart Disease
Several studies suggest creatine may have several benefits for heart health. Creatine may help increase body weight and heart strength, as well as improve endurance in people with congestive heart failure.
Studies also indicate creatine may lower triglyceride levels in people with abnormally high concentrations, according to the University of Maryland Medical Center. Creatine may also lower levels of homocysteine, a marker of potential heart disease.
Available Forms
In addition to the creatine with which your body suppies you, wild game, lean red meat and fish--such as tuna, salmon and herring--can also supply you with creatine. Countless supplements are also available. Most supplements are powder to be mixed with liquids, but pre-made drinks, tablets, capsules, energy bars and other supplements are also available.
Doses
There are several options regarding the dose of creatine you take. When you first start using creatine, or begin a new cycle, you can start by "loading," taking five grams of creatine four times per day. The load phase lasts for about four to seven days. After this, you should reduce to the "maintenance" phase, which is between two and five grams per day. You can also skip the loading phase and go straight to the maintenance phase. Creatine may have a greater effect when taken with carbohydrates such as fruit juice.
Warnings
While there is little risk of significant side effects, creatine can cause weight gain, muscle cramps, strains and pulls, upset stomach, diarrhea, dizziness, high blood pressure, liver dysfunction and kidney damage, according to the University of Maryland Medical Center. Consulting a doctor is wise before using any dietary supplement.
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