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Creatine
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Creatine is not a new substance. The first scientific study on Creatine was published in 1926 in the Journal of Biological Chemistry. The results of this study showed that Creatine promoted weight gain and nitrogen balance. Oddly, over the following decades, researchers showed minimal interest in Creatine although there were a few studies that found results comprable to the original research. It wasn't until 1993 when the Scandinavian Journal of Medicine, Science and Sports published a study demonstrating that Creatine supplementation significantly increased body mass in one week. Furthermore, the study found that Creatine improved performance in high intensity, intermittent exercise.
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Creatine is a natural substance that is found in the muscle cells mainly around the skeletal muscle. Methyl guanidine-acetic acid is the chemical name of Creatine. It contains about three amino acids such as arginine, methionine and glycine. These three amino acids are combined to make Creatine. Creatine is generated by the human body naturally either by the diet or it is created on its own. About 120g of Creatine is stored in the form of a compound known as PCr in the body of a healthy person.
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Creatine has a normal turnover rate of about 2g/day, meaning that approximately 2 grams of creatine are irreversibly degraded to creatinine, and 2 grams synthesized to replace that. There appears to be a balance between intracellular creatine and creatine circulating in blood.
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Creatine doesn't have any masculinizing properties and it can be used by women seeking muscle or strength increase. Because it may lead to additional water retention, women seeking weight loss may find it psychologically hindering.
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The amount of Creatine needed depends on the athlete's body weight and on the number of days Creatine has been supplemented. Creatine should be loaded in relatively high amounts for the first six days of supplementation and then may be taped dramatically while maintaining positive performance effects. For example, for every 100 lbs. of body weight the athlete should supplement about 15 grams of Creatine for the first six days. It is probably best to split the total dosage into four separate portions taken through out the day. After six days, only 1 1/2 grams per hundred pounds of body weight is necessary to maintain enhanced performance.
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Creatine supplements are generally used by weight lifters and athletes who wish to optimize their workouts or enhance athletic performance. It is important to distinguish fact from myth regarding the possible benefits of creatine. The scientific evidence suggests that creatine may not have much usefulness as a muscle-enhancing agent, though it does appear to moderately improve performance in exercises or sports that require short, repeated bursts of high-energy activity. For example, creatine may provide a slight energy boost to the muscles of a weight lifter during extended repetitions or a basketball player who makes yet another drive to the hoop. However, creatine does not appear to increase aerobic capacity or improve performance in endurance-type activities such as marathon running. Apart from its uses in body building and athletics, creatine may prove beneficial in the treatment of certain diseases involving the muscles or nerves.
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