Creatine

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Research Paper

There has recently been a lot of hype and rumors about dietary supplements for working out and building muscle. A main one being cretonne which is one of the most popular muscle building supplements and is widely used by many athletes including young adults and teens such as myself. In this paper I will tell you everything you need to know good and bad about creatine.

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Creatine is a compound that can be made in our bodies or taken as a supplement. The chemical name for creatine is methyl guanidine-acid. It is made up of three amino acids- Arginine, Glycine, and Methionine according to Absolute Creatine.com. Our liver has the ability to combine these three amino acids to create creatine. Creatine occurs naturally in the body and is also found in many of the foods we eat. On average a 160 pound person would have about 120 grams of creatine stored in their body and it is believed that 95-98% of the creatine in our body is stored in our muscles, according to Absolute Creatine .com.

What creatine does is provide energy for your muscles and it does this by combining with a compound found in your body called ATP. When you are doing an intense activity such as lifting a weight or sprinting, your muscles must contract and need a quick burst of energy. This immediate energy comes from ATP. Unfortunately muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. This is where creatine comes in, creatine is able to react with the ATP in your body and turn it into a long lasting energy source. More ATP means more fuel for your muscles.

Creatine also does a number of other things for your body like help to volumize your muscles by pulling water into your muscle cells, which increases the size of your muscles. Also new research has shown according to Absolute Creatine.com that creatine can help buffer lactic acid that builds up in the muscles during exercise. Lactic acid build up leads to the burning feel that occurs in your muscles during a work out. Creatine also enhances protein synthesis by putting the body in a more anabolic state where protein synthesis can occur, more protein synthesis equals more muscle gain.

The whole idea behind taking creatine is that if you workout you burn-up a lot of creatine. If you take a creatine supplement you will have more energy. Your muscles creatine supply is not limitless. The average human has between 3.5 and 4 grams of creatine per kilogram of muscle. The human muscle can store up to 5 grams of creatine per kilogram. So, by taking a creatine supplement you can raise your levels from 3.5 to 5 grams of creatine.

There are three basic types of creatine supplements- creatine monohydrate, creatine phosphate, and creatine citrate. Creatine Monohydrate is basically creatine bound with water. Creatine Monohydrate is by far the most common form for a creatine supplement. Creatine Phosphate has 62.3% creatine and 37.7% phosphate. One gram only produces 623 milligrams of creatine making it more expensive than the other forms. Creatine Citrate became popular because it is more easily mixable than other forms of creatine, the problem is that Creatine Citrate has only 400 milligrams of creatine per gram of creatine citrate. Making it also more expensive than creatine monohydrate.

There are different ways to take creatine such as powder, liquid, pill, and gum. Creatine powder being the most popular and cheapest is taken by mixing the powder up in juice and drinking it down. The liquid form is more effective by having a better muscle absorption rate. The downside to the liquid is that it starts to break down into a waste product after about 20 minutes. The pills work the same way as the powder but they are hard to vary on the dosage because they usually come in 5 gram pills. The gums works by releasing the creatine in your mouth when you chew it. The gum is not a very popular source of creatine.

As far as the safety of creatine goes there have been hundreds of studies done on creatine that all show it is a safe supplement, according to Absolute Ceratine .com. The few side effects reported with creatine include: upset stomach, muscle cramping, diarrhea and dehydration. Most of these side effects can be minimized by taking plenty of water when taking creatine. Creatine does not effect your hormone levels which means it will not produce side effects such as mood swings or bad skin. According to the Annual Southwest Sports Medicine Magazine, two studies were presented from the exercise and sport nutrition lab at the University of Memphis and both showed that 9 months of creatine supplementation (taking an average of 5 grams per day) in athletes had no negative effects on markers of renal function or muscle and liver enzymes in comparison to athletes not taking creatine. In an issue by "France's Agency of Medical Security for Food (AFSSA)," creatine use "particularly in the long-term," poses a potential risk of cancer. These links though have not in any way been proven. The report stated that the potential risks were "currently insufficiently evaluated."

I have concluded in my report that creatine does not pose a harmful risk to the health of society if taken within recommended dosage. I have learned a great deal and will personally continue to use creatine, with discretion.

Works Cited

"Creatine Everywhere and No Objective Information Anywhere!" www.AbsoluteCreatine.com , pg1-20 Creatine Articles 3-10-01

"Creatine and Cancer" Mark Sandoval, France's Agency of of Medical Security for Food, pg52 Jannuary 2001

"Creatine" www.creatine.com pg1of2 article 3-9-01

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