Creatine is naturally found in the body as creatine and as creatine phosphate. Creatine functions as part of the cell's energy fuel. It is also found in the diet in meat and fish, but one study suggested that it could take over 20 pounds of daily meat to super saturate.

I have spoken with many athletic trainers and professional weight lifters about creatine. I have read many scientific articles on muscle contractions and the use of creatine supplementation in the diet, and have used creatine supplements, so rather than go into the organic chemistry of creatine, I wish to just share some of my personal findings from my use and studies.

How it works:

I will refer to my Biochemistry textbook for a brief answer to this. To meet the demands of a high-intensity exercise, such as a sprint, muscles derive their energy from a series of reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. ATP, the amount of which is relatively constant, provides energy when it releases a phosphate molecule and becomes ADP. ATP is regenerated when PCr donates a phosphate molecule that combines with ADP. Stored PCr can fuel the first 4-5 seconds of a sprint, but another fuel source must provide the energy to sustain the activity. Creatine supplements increase the storage of PCr, thus making more ATP available to fuel the working muscles and enable them to work harder before becoming fatigued [1].

Discovered Nearly 200 Years Ago

Discovered in 1832 by the French scientist Michel Eugène Chevreul when researching skeletal muscle. He named creatine after the Greek word for flesh, or Kreas. In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, scientists discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.

My personal experience

I tried powder and pill forms, but eventually stayed with the powder form since it is cheaper than the liquid and pill forms. I do not really know if there is truth in the statements that one is better absorbed than the other. I used the product daily, even though I only workout 3-4 times weekly, and I took it before my workouts, as suggested by a trainer. I used a loading phase for the first few weeks, and then a maintenance amount and I felt that I did have more capacity to do more reps in the gym, but this was my personal evaluation and not a double blind placebo effect test, which would have been more accurate. I felt results within one month of using the supplement, along with my whey protein supplement.

My Recommendations

Creatine taken with a small amount of food reduces the nausea that sometimes happens when taken on an empty stomach. Drinking additional water may be helpful. It has been reported that simultaneous ingestion of creatine with caffeine reduces its effectiveness.

Do not use it if you are doing swimming, running, or any other type of exercise where you would NOT want weight gain. There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic conditions. It is fairly cheap if you shop around, and based on my findings, I would recommend that if you really want to try it, that you buy creatine monohydrate instead of creatine ethyl ester.

Use Your Head

Some people have had health problems from too much creatine.

Creatine supplements have NOT been evaluated by the FDA.

Contact your physician if you have any health conditions, allergies, or other health concerns.

They are NOT recommended for ages 18 and under

Drink lots of water - creatine pulls water from the body to the muscle cells to make them larger and firmer, which is why increased water consumption is so important.

Eat Carbohyrdates - Some have reported that creatine may be more effective if taken with carbohydrates.

DO NOT drink creatine with juice - I used to drink mine with orange juice until I found out that most fruit juices (especially citric juices) actually neutralize the effects of creatine monohydrate.

DO NOT drink caffeine - Before you have your morning coffee or afternoon caffeine booster drink, remember that caffeine has the opposite effect of creatine monohydrate, in that it pulls water from the muscles!

DO drink your creatine with warm water - save your money and squeeze the most benefit from your supplement by helping your body to best absorb it.

Buy in Bulk - if you buy your supplements in bulk, you can save a lot.

In Closing...

There is a lot of hype on the internet about this supplement, and since there are no FDA regulations, make sure that you buy from a reputable source, and that you compare ingredients and prices. Do your research. The fastest way to get big, or stay fit, is to just maintain a weekly workout plan that you stick to, use a quality vitamin/mineral source, and eat a healthy diet.

References Used Murray RK and others. Harper's Biochemistry, 24th Edition. Stamford, CT: Appleton & Lange, 1996.

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About the Author

Spencer Hunt is an energetic, bilingual wellness coach from Oregon, who recommends a healthy, balanced diet, with high quality vitamins, minerals, and pharmaceutical grade glyconutrients. He is a Certified Phlebotomist, licensed Pharmacy technician, horse trainer, runner, author, and airplane pilot. He works with children with special needs and adults facing stress or health concerns. He has worked with Spanish and English speaking clients who deal with celiac disease, fibromyalgia, cancer, diabetes, allergies, asthma, lupus, multiple sclerosis, and weight loss.

Call Spencer for a free glyconutrients consultation to see how glyconutrients can help you. He gained an interest in nutrition at a young age while growing up on a farm where they grew organic, home-grown fruits and vegetables. He also uses glyconutrients on his own animals.

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