Creatine: What you should know

Creatine is a compound naturally produced in the liver, kidneys and pancreas from amino acids (simple proteins) and can also be obtained in foods such as meat and fish (especially raw, eg. sushi) and to a lesser extent eggs and soya products. Almost all creatine in the body is stored in skeletal muscle, transported there via the blood, and is used in energy production and muscle contractions.

Creatine is utilised in muscle tissue (in the form of creatine phosphate - CP) to reform the high-energy/energy storing compound ATP, particularly during short-term, high intensity movements and activity. Over time, CP stores in the muscles are used up and one becomes unable to maintain high intensities in, for example, sprinting or lifting weights. Supplementing with creatine therefore helps to delay this fatigue.
It has also been shown to increase strength and body weight gains, as well as improve recovery after workouts/training. Increase in body weight is due to higher levels of protein synthesis/formation (muscle mass) but also increased movement and storage of water in muscle tissue. (Looking and feeling slightly bigger just as creatine intake starts is not therefore miraculous growth, but probably just this increase in water storage in the muscle cells)

Most studies into the side-effects of supplementing with creatine have been unable to come upon any notable adverse effects, even after relatively long-term ingestion. This being said, it most be noted there are no completed long term (>5years) studies. Mild digestive system disturbances, such as mild diarrhoea or cramps, have been reported occasionally during the initial loading phase of creatine supplementation.
Increased fluid intake is often recommended, as increased water in the muscle tissue means less to other parts of the body, such as the heart and brain. Creatine is frequently recommended to be taken or mixed with simple sugary foods or fruit juices, as absorption out of the digestive system into the bloodstream is enhanced in the presence of sugars.

Note: Creatine has possible negative interactions with NSAID’s (non-steroidal anti-inflammatory drugs), caffeine, diuretics and some gout treatments.
Remember, your doctor knows best.

Jed