Creatine monohydrate on Steroids Rx.com
 | Creatine Monohydrate – Build Muscle Fast |
These days everyone seems to be taking creatine. Some take this supplement to be healthy, others want to build their body and others just take it because everyone else is taking it. Creatine is a natural substance made in the body. It is chiefly made in the liver and kidney by various amino acids and is used up by muscles. The majority of synthesized creatine is located in skeletal muscles of the body. |  |
Creatine has been widely available in many health food stores. It has been used as a health supplement for more than 40 years. The soviets initially used to give all their athletes creatine because they believed it not only build muscle but also improved the performance in sports. Most athletes who competed in activities requiring intense bursts of speed claim that creatine helped them perform better. Studies from Russia have shown that when one takes oral creatine on a regular basis, the levels of creatine in the muscles will also steadily increase. While this happens in a number of individuals, the effect is not consistent. Other factors that may affect levels of creatine in the muscles from going up include the diet, exercise and muscle fiber type. Eating a carbohydrate diet facilitates uptake of creatine in the muscles. Similarly, performing activities that require short bursts of energy also helps boost the levels of creatine in muscle. | |
Who takes Creatine? | |
 | Today, creatine is widely taken by many men and women. It is the most widely used health supplement by athletes. The majority of these individuals are in a rush to build their body and take mega doses of this health supplement. |
| Surveys of professional athletes indicate that close to 25%-50% of players in basketball, baseball or football take creatine supplements. The numbers are even higher at the college and high school levels. Estimates of the creatine market in North America, indicates that consumers spend close to $400 million on this supplement alone. In the 90s and early 2000, many sports directors even handed out the supplement to their athletes. This practice today is banned. | |
Evidence | |
| As far as real evidence is concerned, several studies have shown that creatine can increase muscles mass. Both lean body muscle, mass, strength and the total amount of work can be improved with regular use of creatine. The role of creatine in the treatment of many medical disorders like renal failure, Parkinson’s disease, osteoporosis, heart failure is still questionable. |  |
| Does creatine improve performance and endurance? Well the results are mixed. Many studies have been undertaken in both males and females who swim, run, or sprint and the results are not always reproducible. But individuals who do take the supplement claim they do perform better. | |
Availability | |
 | Creatine is sold under a number of names and formulae. It comes as a powder, pill and even a serum. The liquids containing creatine come in a variety of flavors and are easy to drink. The dose of creatine is 400 mg/kg or about 25 grams per day. All individuals who take creatine must hydrate them selves well. |
To increase the work capacity, it has been recommended one take 5 grs four to five times a day. It takes about 6-8 weeks to build the lean protein mass and once the body has been built, one should take 2-3 pills a day. However, most athletes take anywhere from 25-75 g per day. Besides the liquid and oral formulations, creatine also comes as an injectable. Both intramuscular and intravenous dosing is only limited for hospital use. For individuals less than 18 years of age, the dose should be limited to 5 g per day. | |
Safety | |
| Generally creatine is very safe. It has been known to cause worsening of asthma in a few individuals. Individuals with a history of allergy, itching or dermatitis should be careful when using this supplement. Other side effects include nausea, diarrhea, stomach cramps and loss of appetite. |  |
 | Muscle cramping is the most common side effect noticed by athletes. It is not known if this is directly due to creatine or due to the intense training, dehydration, electrolyte imbalance or heat. In any case, one must drink ample water when taking creatine. |
There are no long term studies to determine the safety of creatine. However, it is recommended that all individuals who take this supplement be regularly monitored by a health care physician. Individuals who have liver or kidney problems should refrain from taking creatine. If they do, then the liver and kidney function must be monitored. There are rare reports that creatine in large doses can cause compartment syndrome of the lower leg. This is a surgical emergency. Mild headaches, thirst, abnormal heart rhythms and seizures have also been reported. Because athletes take so many pills, it is hard to know if these side effects are strictly related to creatine. Creatine is not recommended for use in pregnant or breast feeding females. |
References
Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab 2003; 13(2):198-226.
Cramer JT, Stout JR, Culbertson JY, et al. Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function. J Strength Cond Res 2007 Aug; 21(3):668-77.
Faager G, S?derlund K, Sk?ld CM, et al. Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study. Int J Chron Obstruct Pulmon Dis 2006; 1(4):445-53.
Javierre C, Barbany JR, Bonjorn VM, et al. Creatine supplementation and performance in 6 consecutive 60 meter sprints. J Physiol Biochem. 2004 Dec; 60(4):265-71.
Pluim BM, Ferrauti A, Broekhof F, et al. The effects of creatine supplementation on selected factors of tennis specific training. Br J Sports Med 2006 Jun; 40(6):507-11; discussion 511-2.
Skare OC, Skadberg, Wisnes AR. Creatine supplementation improves sprint performance in male sprinters. Scand. J Med Sci. Sports 2001; 11(2):96-102.
