Creatine is a naturally occurring amino acid-derivative found in high amounts in skeletal muscle and present in foods such as meat. Creatine rapidly regenerates muscle energy, by restoring ATP, during intense activity such as weightlifting and sprinting. Creatine draws a large amount of water into the muscles, increasing the danger of dehydration when taken in high doses without a correspondingly greater water intake -- especially while engaged in activities that also risk dehydration.
Benefits
Increasing muscle creatine levels increases the amount of energy available to those muscles. More energy means an increase in the force of muscle contractions and a longer duration of contraction. When muscles absorb creatine, it brings a significant amount of water with it, increasing apparent muscle size. Creatine may also prevent weakness in people with some forms of muscle degeneration.
Increasing Creatine in Muscles
Taking supplemental creatine does not of itself increase the concentration of creatine in the muscles. The blood doesn't push creatine into the muscle; the muscles pull creatine from the blood when stimulated to recover and grow. For this reason, taking creatine with foods containing carbohydrates, such as fruit juices, may increase creatine uptake as the muscle absorb the carbs. Creatine unused by the muscles is slowly excreted from the body but may cause fluid retention.
Risks
Do not take creatine in the belief that if a small amount is good, more is better. Creatine is generally regarded as safe when consumed in moderate amounts, but supplementing with large doses greatly increases the body's need for water. Taking creatine with inadequate water before intense exercise can cause severe dehydration, resulting in hospitalization. Even when taken with adequate water, very high doses of creatine may damage your kidneys and liver. The long-term effects of creatine supplementation are not known, especially in teens and children.
Intake
Creatine should be taken early in the day, to avoid overnight dehydration when you are not drinking water. Increase your water intake immediately when taking a creatine dose, and for the rest of the day -- a minimum of 64 oz. a day, and more during physical activity or during hot weather. While some advocate an initial loading phase of 20 to 25 g a day for a week, most of the same effects can be seen from taking 2 to 5 g a day for a month.
