Sampson had his hair. Popeye had spinach. And Pac-Man had Power Pellets from which to derive super strength - albeit ever-so-fleeting.
For us regular folks in non-fiction land, there's an amazing performance-enhancing substance as well. It just so happens to be safe as far as anyone knows, and perfectly legal - no congressional hearings necessary. That substance is creatine.
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Research suggests this remarkable supplement can play an important role in helping older fitness buffs to add and retain muscle, that it can help prevent and heal brain injuries and can even help speed recovery time from tough workouts. In other words, creatine isn't just for preening adolescents and bodybuilders any more!
Unfortunately, this incredible substance is still widely misunderstood - having been conflated with illegal performance enhancing drugs by irresponsible media reports in recent years. So this article aims to set the record straight by explaining what creatine is, and how it can help your exercise or athletic training; and by touching upon some of the newly discovered health and wellness benefits of the natural compound.
What is Creatine and How Does it Work?
Creatine is the umbrella term for creatine monohydrate and several chemically related variants. It is a naturally produced compound found in many meat sources and exists in the human body as creatine phosphate. People take it orally as a nutritional supplement because it would be extremely impractical to consume the amount of meat necessary to equal a dose of manufactured creatine.
The main muscular benefit of creatine is that it aids the replenishment of adenosine triphosphate, or ATP, in the cells of muscles during strenuous anaerobic exercise. This includes activity such as lifting weights or participating in sports that require explosive strength. ATP is the body's ultimate energy source. When energy is released to cause muscle movement, ATP molecules shed a phosphate, becoming adenosine diphosphate (did you catch that - only two phosphates now). Along comes a creatine molecule, which gives up a phosphate to any powerless ADP it encounters.
This act of phosphate sacrifice renders creatine into the waste product creatinine, which is processed by the kidneys. That phosphate transfer also recycles ADP back into ATP, the energy substance, from hence it can immediately rejoin the muscle-flexing action.
Zoom out to the level of us human organisms, and that whole scene plays out - in a matter of seconds - as you lifting or playing noticeably longer and stronger during any given anaerobic movement.
Creatine helps to extend your muscle contraction time for limited durations. A weight lifter, shot putter or sprinter would derive great benefits from using it. In addition to helping you build bigger muscles, creatine helps retain water in your muscle fibrs' cells. This "volumizing" effect adds to a "pumped" look when you are using creatine.
Creatine does not, however, seem to aid in prolonging aerobic endurance, such as distance running.
Is Creatine Safe? When creatine broke out of the relatively cloistered confines of bodybuilding and entered the mainstream fitness scene in the mid-to late-1990s, it was followed by considerable media hand-wringing over its safety. Concerns abounded over its long-term effects, including possible overtaxing of the kidneys.
So far, there is no evidence that supplementing with creatine harms the kidneys. The main "issues" with creatine are that it does not work effectively with some people, known as "creatine non-responders;" and that it causes some individuals gastrointestinal discomfort.
Bodybuilding expert Will Brink states in his exhaustively researched Creatine Report: "Creatine has been extensively researched and is far safer than most over-the-counter products, including aspirin."
Benefits of CreatineThe list of benefits, on the other hand, is long and appears to be growing. Consider these:
Increased anaerobic strength Improved muscle recovery from exercise trauma Evidence it can arrest sarcopenia (muscle loss from aging) Improved cognitive function Improved recovery from brain injury in lab animals Evidence it may help alleviate chronic fatigue syndromeHow you consume creatine, or "the delivery method" as the marketing hacks would say, varies. You can purchase it as a plain powder (creatine monohydrate) that you ideally mix with a fruity drink - like grape juice; it can be squirted in liquid form under the tongue; and it can come in a tub as a pre-mixed combination of powdered creatine monohydrate, creatine citrate, creatine phosphate or all three, plus a sweetened base to aid absorption - all you do is add water and stir.
A typical dose is two to five grams daily - follow the packaging instructions, at least initially. Over time, you should get a feel for how much is right for you, based on your size, reaction to certain dosages and common sense.
Whether or not you engage in a superdosing "loading phase" for several days seems to be a matter of personal choice. Many experts now say a creatine loading phase (to build up your body's base supply of creatine) is not necessary in the long run to achieve the maximum benefit of creatine.
Experts also recommend giving your body an occasional break from creatine - at least one week per month and a few months per year - so as not to develop a "tolerance" to its powerful effects.
Interested in creatine solely to improve strength? If you are new to lifting weights (a year or less) it is recommended that you wait until your body stops making strength gains on its own. Part of the "wonder" if you will, of creatine, lies in reaching a frustrating strength plateau and then becoming stronger as a result of taking creatine.
In other words, newbies - try not to use it until you really need it.
If you are diabetic, have pre-existing kidney problems or are under 18, ask your doctor before using creatine.
Bottom line: Creatine is a safe and effective muscle-building supplement, but we may be just scratching the surface as to reaping all its health benefits.
