Why Is Creatine Useful?

Creatine, an amino acid derivative produced in the liver using the amino acids, arginine, glycine, and methionine, plays a crucial role in intracellular energy production. More than 90% of the creatine in the body is found in muscle tissue as creatine phosphate; its concentration is highest during periods of intense exercise when large amounts of chemical energy are converted into mechanical energy. Creatine phosphate serves as an energy reserve that sustains intracellular levels of adenosine triphosphate, or intracellular ATP (the main source of energy for cells). While red meat does supply some creatine, you'd literally have to eat pounds and pounds of it every day to get any performance enhancing benefit. Vegetarians, who by definition don't eat meat, and those with smaller amounts of meat in their diet, are even more likely to benefit from creatine supplementation.

How Much Should I Take?

At present, there are two popular methods: some athletes begin with a loading phase intended to rapidly saturate the muscles. A loading phase typically amounts to as much as 25 grams of creatine per day, separated into 4 or 5 servings. The second method involves a gradual increase in creatine levels; athletes take a teaspoon or two (5-10 grams) each day for an extended period of time. The debate about which means is more effective still continues, but the fact remains: a higher dosage will increase creatine levels faster. That being said, creatine levels plateau at a fixed point, no matter the frequency or quantity of supplementation. Morever, urinary losses increase with greater doses. For this reason, 5-10 grams appears to be the most effective daily dose in the long run. Those who choose the loading phase route should switch to a lower dose after 4-5 days.

What's The Best Way To Take It?

Ingesting a 5-10 gram dose, post-workout with either high-glycemic carbs (simple sugars) or a protein-carb mix ensures that insulin levels "spike" which in turn shuttles creatine to the muscles with greater efficiency. Drinking plenty of water and getting an adequate supply of minerals, especially phosphorus and magnesium, is helpful too, as creatine can affect the balance of water and electrolytes. Finally, some research indicates that when taken concurrently with caffeine, creatine's effect on strength and power are reduced. Until more is known about the relationship of these two ingredients, it may be wise to use them at separate times throughout the day.

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