CREATINE
MONOHYDRATE

The more energy the muscles store, the better they can perform in events, which require intense, immediate energy, such as weightlifting, sprinting, jumping, football, hockey and soccer. Since creatine is stored in the muscle as creatine phosphate, intake of supplemental creatine can increase the production of energy enabling muscles to perform at higher intensity. While the body produces its own supply of creatine, it is not sufficient to supply the muscle with the added energy necessary for intense performance.

The benefits of creatine supplementation for endurance athletes have been actively researched. This research has established that creatine can, in fact, extend endurance at a relatively high dose of 20 grams per day. Creatine increases the muscle mass and muscle girth if taken along with a sustained exercise regimen. Initially, it may also increase weight due to gain in the muscle mass, which may slow down some people, especially swimmers. The "slowing down" may be due to the highly aerobic nature of this exercise, and should be reversible after sustained exercise.

The ergogenic, or performance-enhancing, effect of creatine is best achieved by creatine monohydrate. Ideally, the increase of creatine in the body is achieved by a five- to seven-day "loading" period followed by a maintenance period. Since more stored creatine will produce more energy, it is best to optimize its uptake into the muscle during the maintenance phase by supplementing it with carbohydrates. Carbohydrates increase creatine uptake into muscle and reduce its excretion in the urine.

1. Burke et al., "Effect of Oral Creatine Supplementation on Single-Effort Sprint Performance in Elite Swimmers," Int. J. Sports Nutr.: 6,222, 1996
2. Green et al., "Creatine Ingestion Augments Muscle Creatine Uptake and Glycogen Synthesis During Carbohydrate Feeding in Man," J. Physiol.: 491, 63, 1996
3. Hultman et al., "Muscle Creatine Loading in Man," J. Appl. Physiol.: 81, 232, 1996
4. Kreider, R., "Creatine Supplement: Analysis of Ergogenic value, Medical Safety and
   Concerns," J. Exer. Physiol. Online: 1, 1, 1998
5. Ternlion et al., "The Effect of Creatine Supplementation on Two 700-meters maximal Running Bouts," Int. J. Sports Nutr.: 7, 138, 1997
6. Alamada et al., "Impact of Chronic Supplementation on Serum Enzyme Concentrations," FASEB J.: 10, A4567, 1996

1. What is the Creatine Dosage During the Loading Phase?
   A total of 20 to 25 grams per day of creatine are usually recommended during the loading phase. Since this is a large amount to be taken in one sitting, it should be broken down into four or five servings of around 5 grams each, which is equivalent to 5-6 capsules.
    
2. How Should Creatine Be Taken?
   Creatine is best ingested with a nutritious fluid in generous amounts.
    
3. What Are the Side Effects of Creatine?
   Creatine does not have any adverse side effects per se if taken in optimal doses tailored to a reasonable exercise regimen. In large amounts, it can, however, cause gastrointestinal distress. If this situation presents itself, the intake of creatine should be reduced to individual comfort levels.
    
4. Doesn't Creatine Initially Decrease Performance?
   Not necessarily! Creatine intake, however, does increase weight because the muscle gains mass. Therefore, in intensely aerobic exercises, such as swimming and trail running, an athlete's performance may not be up to the par. This can be reversed, however, with increasing the endurance training, which is also stimulated by creatine over time.