Creatine has gotten something of a bad rap in a few press reports, but the facts are, it's a naturally occurring compound, it has proven safe so far in countless research studies and its benefits are still being discovered.
Known primarily as a muscle-building and power-enhancing supplement, creatine works by re-charging the body's supply of adenosine triphosphate, or ATP, within muscle cells. Ordinarily, when your body flexes a muscle, ATP molecules release energy and shed one of their phosphate groups as a result. At that point they become adenosine diphosphate (and your strength during an explosive lift, shot put or sprint wanes).
With this amino acid in your system, creatine molecules surrender one of their phosphates to ADP, replenishing it back into ATP, so that it can rejoin the fray of providing energy. You experience this as being able to lift more weight or perform some other explosive move, for several seconds longer than normal.
Over time, this augmented strength translates into bigger muscles for you.
Now, for the really cool part: Research studies are showing that creatine's benefits may extend far beyond the weight room and athletic field. Bodybuilders and body-conscious adolescents have enjoyed it for years. But its most intriguing effects hold great promise for middle-aged and older folks.
Studies have shown creatine can arrest or reverse the effects of sarcopenia--the loss of muscle with aging; that it can improve cognitive function; that it can help improve recovery from brain trauma; and that it can help those who suffer from chronic fatigue.
What to Look for
Creatine comes in many forms, but the most common is creatine monohydrate. It can be taken in powdered form, mixed with water or fruit juice, or you can get it pre-packaged as a liquid.
As with most supplements, not all creatine offerings are created equal. Differences in manufacturing and product quality, as well as your body's particular response to certain brands, will determine your experience.
By itself, creatine monohydrate is a gritty, non-appetizing powder. If you get the pure stuff, you'll want to mix it with grape juice--both for the taste, and because many users report a higher "uptake" during workouts when they combine creatine with something sweet.
Otherwise, you can find a number of products that mix creatine with assorted amino acids and compounds that purportedly stimulate more energetic workouts.
Common Pitfalls
Not everyone, it seems, responds well to creatine, and some people don't respond to it at all. The only way you'll know is to ask around, try a few brands for yourself, and determine which seems most effective to you.
A few brands say they are specifically formulated not to cause cramping or other gastro-intestinal pain--a common side effect among a minority of users. Others say they can deliver gains even to creatine "non-responders." A number of dedicated supplement review sites and literature can help you weigh these claims before shelling out your money.
And finally, loading. Supplement manufacturers have long encouraged the practice of "creatine loading," that is, taking larger than normal doses at the beginning of a creatine supplementation program. The notion is, you'll build up your body's stockpile of intra-cellular creatine more effectively. Interesting side effect: It causes you to quickly go back to the store for more creatine.
A growing number of reputable authorities, however, say the "loading" phase is unnecessary and that you can start right off with just the regular recommended serving.
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