by Carl Marshall

Created on: July 04, 2009   Last Updated: August 07, 2010

Creatine will help hard training athletes gain extra weight due to an increase in lean muscle mass.

Creatine supplementation has been subjected to more university research, than any other sports supplement on the market. It is very popular, and has strong scientific backing. Studies show over 75% of people who use it, notice significant benefits.

What exactly is creatine?

Essentially, creatine is an organic acid which helps supply energy to the muscles. It is not a drug. Creatine is found naturally in our muscle cells. About 95% is stored in skeletal muscle. Creatine consists of three amino acids, namely arginine, glycine and methionine. The liver can make creatine from these amino acids.

How does it work?

Creatine will increase the amount of energy available for muscle contraction. It increases the availability of cellular ATP (adenosine triphosphate). Essentially, ATP provides the energy necessary for muscle contraction to occur, as it releases a phosphate atom. This release results in the conversion of ATP into adenosine diphosphate (ADP). Creatine supplies a new phosphate atom to reconvert ADP back into ATP.

The more creatine in the body, the quicker the body can produce ATP, therefore more energy is available for contraction of the muscles. The regeneration of ATP means that the build up of lactic acid is slowed down. It is therefore possible to train for longer and to lift heavier weights, causing muscle size to increase.

There is also an added benefit of creatine drawing water to the muscles, within an hour of consumption. This causes a noticeable increase in muscle weight.

Who will it work for?

Essentially, creatine works for anyone who lifts weights to increase muscle size and strength. Weight lifters, bodybuilders, rugby players, footballers, sprinters, can all benefit from creatine supplementation.

Why supplementation? Isn't there enough creatine in food?

In order to achieve optimum results, a very high quantity of meat and fish would need to be ingested from the diet. For example, a pound of beef contains only about two grams of creatine. The body can use far more than this.

How much creatine should be used, and how often?

Weight lifters are generally advised to "load up" on creatine for the first week. This involves taking 20 grams a day for five days. After this, just five grams a day should be taken. On average weight lifters will gain seven pounds of muscle weight, after loading up on creatine, due to the increase in water drawn to the muscles.

People who use creatine often "cycle" it. In other words, they take it for three months, then have a four week break from it. This is to avoid any possible toxic effects. There is some debate on whether this is really necessary.

Combining creatine with glucose

There is some evidence that creatine works better if taken with glucose. Glucose is absorbed into the blood very quickly. This causes what is known as an insulin spike. The insulin forces the glucose and the creatine into the muscles. Research has shown insulin causes a possible increase in creatine uptake. More research is needed before a firm conclusion can be drawn.

Side effects

There haven't been any scientifically proven harmful side effects from creatine use in healthy individuals. However, anecdotally, there have been reports of muscle cramps, nausea, diarrhoea, loss of appetite, vomiting, stomach cramps, dehydration, kidney problems. Kidney problems have only occurred in people who already had kidney disorders before creatine supplementation. The creatine simply aggravated the problems.

As with any supplement, creatine should be used sensibly. Only use as recommended, and if unwanted side effects occur, then stop taking it.

Learn more about this author, Carl Marshall.
Click here to send this author comments or questions.