All About Creatine (part 1)

In the fitness industry we see many men and women coming in to buy creatine. However, there seems to be a lack of understanding about what this supplement can and cannot achieve. No performance enhancing supplment has been more closely evaluated under the microscope than creatine. This will be the first installment in the series All About Creatine. Without spoiling anything we will touch on the benefits of supplementing with creatine, dosing, and types of creatine.

Part 1: What is it?
Creatine has been examined thoroughly for many years by the scientific community. It has recieved many accolades and peer reviewed studies supporting it's safety and effectiveness for those looking to add lean muscle mass. But what is it? In short, Creatine is an amino acid-like substance stored in our muscles and nerve cells as creatine phosphate. Without getting too scientific, it provides the muscle and nerves with energy by enhancing cross-bridge cycling and tension production. The average person can hold anywhere from 100-200 grams of creatine in the body and lose about 2 grams through urination each day. Studies have shown us that we can increase our creatine storage by up to 40% through supplementation of creatine. But, the effects of creatine are best seen in individual muscle fibers. Numerous studies suggest creatine starts working relativley quickly after starting supplementation.  You should see noticable strength gains within the first few weeks of creatine supplementation. There are also a myriad of studies illustrating that creatine supplementation is associated with skeletal muscle hypertrophy (bigger muscles), and increased protein synthesis. This muscle building effect is directly related to cell volumization whereby water is shunted into the cells. Furthermore, recent evidence is showing that creatine augments anabolic insulin-like growth factor 1 (IGF-1) which promotes another pathway for muscle building. More beneficial effects can come in the form of decreased signs of aging and optimal brain health and function, all from creatine supplementation. Even with all of these studies in favor of the benfits of creatine we still have people propelling myths about the supplement. I'd like to spend this section of debunking the common myths associated with creatine. The most common of these myths is that, "Creatine harms the kidneys and liver." This is not true, unless you have a pre existing condition, creatine will not cause any renal stress on the kidneys, or any other organ for that matter. Another one you will hear is "creatine causes excessive water retention." These indiviudals are also misinformed. A puffy look can occur from creatine supplementation, but that is due to the sodium content, which is higher in cheaply manufactured creatine products. Many people will tell you, "you can get enough creatine from your diet." If you are trying to elicit all of the positive benefits of creatine your diet alone will not keep you covered. We only get about 1 gram a day from our diets. Yes, there is creatine in meats. But, a good part of it is destroyed in the cooking process. Now that you understand more about the benefits of creatine, you might be wondering how to go about using it, and what types to use. Yes, creatine comes in many forms! So, please check back with us and be on the lookout for part two in our "All About Creatine" series.