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Creatine FAQs

The basics about creatine

Learn what it is and how it works
Creatine dosing strategies

How and when to take creatine for maximum benefits
Creatine side effects

Risks & possible side effects of taking creatine, and how to avoid them

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Creatine Breakthroughs

Beyond creatine basics. Learn about creatine's anabolic effects,
antioxidant effects, and how it may even improve IQ!

Read how creatine benefits the elderly, and helps those at risk of
coronary heart disease, Alzheimer's or sarcopenia.

Read accounts of personal experiences with creatine.

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Highlights

Calculate your creatine dose
Creatine products report
Compare creatine prices

Creatine Articles

38 articles on using creatine and other nutritional supplements to gain
mass and improve your health and athletic performance.

Get in-depth dosing protocols, tips for building muscle, and learn what
you should and should not combine with creatine.

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Supplement Reviews

Comparison shop. Get price quotes on the most common Creatine Products
on the market. Also find special discount coupons.

Read the truth about growth hormone and learn what supplements could
aid joint injuries. What is known about ginkgo biloba will suprise you!

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The latest on creatine-blog

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Only $19.95

The best-selling guide to
creatine supplementation

Learn how to maximize the potential benefits of creatine
supplementation with the least amount of stress to your system and at
the lowest cost!

Creatine: A practical guide is a comprehensive e-book that will teach
you intelligent creatine use for maximal muscle growth, improved
athletic performance and overall good health.

Don't spend another dime on creatine until reading this guide!
More information about Creatine: A practical guide-
Purchase Creatine: A practical guide-

A portion of the proceeds from the sales of our e-book will be donated
to the Muscular Dystrophy Association.

Creatine: A Historical Perspective

Creatine is a Natural Component of Skeletal Muscle

Liebig's Fleisch Extrakt
In fact, creatine is such an integral part of skeletal muscle that its
name is derived from the Greek word for flesh, or kreas, from where it
was first isolated nearly two centuries ago (1835). The man credited
with this discovery was the French scientist and philosopher,
Michel-Eugčne Chevreul. Shortly afterwards (1847) the German scientist,
Justus von Liebig, helped promote a commercially available extract of
meat that was marketed as an ergogenic supplement. And yes, the secret
ingredient in Liebig's "Fleisch Extrakt" was creatine.

Obviously, creatine has been in the consciousness of the scientific and
medical communities for quite some time. Credible evidence now
indicates that the former Soviet Union had begun research on the
benefits of creatine over human athletic performance as early as the
1970s!

Creatine Powers Muscular Force Generation

Nearly all of the body's creatine supply resides within skeletal muscle
- where it assists in force generation. Hence, eating sources of
skeletal muscle (fish and meats) provides us with dietary creatine,
which our muscles then absorb from the blood stream and later utilize
for energy production.

Dietary supplementation with synthetic creatine salts similarly
increases muscle creatine content and enhances athletic performance.
The advantage of synthetic creatine, however, is that higher levels of
creatine can be ingested at a lower caloric value and without
increasing saturated fat intake.

Can Vegetarians Benefit From Creatine Supplementation?

Given their reduced consumption of meats, vegetarians typically possess
lower than "average" creatine levels. Vegetarians hence have additional
room in their muscles to absorb more creatine from the blood stream
after being ingested. It is thus not surprising that scientific studies
have shown that vegetarians respond quite robustly to creatine
supplementation.

Learn how to calculate a creatine dose specifically designed to fit
your own set of personal parameters.

Creatine Also Provides Mental Energy

Creatine and Phosphocreatine
It is widely accepted that creatine helps fuel muscular movement. New
research now indicates that creatine also plays an important role in
the brain. In the Central Nervous System creatine provides the energy
for proper neuronal functioning as well as makes neurons more resilient
to trauma and disease. Not surprisingly, inherited conditions where
cellular creatine levels are depressed give rise to neurodegenerative
developmental disorders.

Above is an image of the chemical structure of creatine and of the
modified form of creatine (phosphocreatine (PCr)) that provides energy
to the cells of our body.

Read about creatine's role in providing energy for everyday brain
functioning.

Creatine in Clinical Trials

Because of creatine's broad physiological importance, creatine
supplementation is currently being tested in clinical trials for many
human diseases involving the nervous and muscular systems. The Muscular
Dystrophy Association (MDA) is planning a multi-center trial to test
the effectiveness of creatine in humans with amyotrophic lateral
sclerosis (ALS, or Lou Gehrig's disease).

Muscular Dystrophy Association- Please give
to the MDA and help support research investigating the neuroprotective
properties of creatine supplementation. A portion of the proceeds from
the sales of our e-book will be donated to the Muscular Dystrophy
Association. Thank you for your help in combating neuromuscular
disease.

Read about other ongoing clinical trials employing creatine.

If nothing else, this brief history of creatine should correct any
misconceptions you might have had about creatine being something exotic
to the human condition. Creatine is, and always has been, a natural
component of most cells of the body.
__________________________________________________________________

Modern Day Creatine Supplementation

The "Creatine Boom"

Creatine supplementation simply takes a natural process to the next
level by allowing one to consume more creatine than he/she could via a
"normal" diet. In essence, what the athletic community was waiting for
was the development of an inexpensive way of mass-producing creatine in
the laboratory for human consumption, which happened approximately one
decade ago.

With the advent of efficient commercial synthesis creatine
(monohydrate) exploded onto the scene. In the year 2000 alone 2,500
metric tons (5.5 million pounds!) of creatine were sold worldwide while
consumer demand continued to swell.

During the height of the Creatine Boom it seemed as if everyone was
trying to get in on the action. Creatine manufacturers started
appearing in some of the least expected regions of the world, as did
the anticipated abuses of largely unregulated production. Expectedly,
reports appeared that certain cheaper brands of commercial creatine
were plagued with contaminants and impurities - a disturbing
"byproduct" (figuratively speaking) of creatine mass-production on a
global scale.

Abuses of Commercial Creatine Synthesis

Contaminants

In the United States a legislative loophole makes possible the
existence of contaminants in commercial creatine products. The Food and
Drug Administration (FDA) justifiably classifies creatine as a dietary
supplement (not a drug) and as such, supplement manufacturers are not
held to the same Good Manufacturing Practices (GMP) as is the
pharmaceutical industry. These protocols include the proper maintenance
and segregation of the packaging machinery. Quality control is largely
left up to the discretion of the individual creatine manufacturers.
Consequently, certain creatine products may have been inadvertently
cross-contaminated with anabolic steroidal agents that are produced by
the same manufacturers.

Learn what contaminants are commonly found in some cheaper creatine
products.

False Positives During Drug Testing

The presence of steroidal contaminants in certain creatine products
might give rise to false positives in drug tests, causing some athletes
to be banned from athletic competition as well as having their titles
and/or fellowships/sponsorships withdrawn. A mishap of this sort could
prematurely end the career of a young athlete. Very fortunately, many
previous producers of poor-quality creatine have since "cleaned-up
their acts" and are now fabricating higher-grade creatine products.
Overall, however, creatine supplementation is a relatively safe
practice, if a person is in overall good health and if undertaken with
prudence and moderation using only high-quality products.

Scientists Follow Suit

Creatine is clearly one of the best studied nutritional supplements of all
time!

With the increasing popularity of creatine among athletes, many
scientists focused their efforts on understanding the consequences of
creatine supplementation. Consequently, since the early 1990s several
hundred peer-reviewed scientific articles have appeared that have
examined, or discussed, the implications of dietary supplementation
with creatine monohydrate in humans and animals.

This website consists of several sections that summarize the
information gleaned from some of these studies. They are the Creatine
FAQs, Creatine Newsletter Articles, Creatine Breakthroughs, our
Creatine Guide, and Supplement Reviews. After assimilating even a
fraction of this information anyone should be able to make an educated
decision concerning creatine supplementation.
__________________________________________________________________

Creatine FAQs

Creatine's Side Effects: Fact or Fiction

The fact that creatine monohydrate is one of the few nutritional
supplements that has been clearly shown to provide an ergogenic benefit
has made it the subject of intense scientific study and scrutiny.
Paradoxically, the close attention that creatine has received from the
scientific community has served to exaggerate any adverse consequences
that it might possess.

Nonetheless, the latest research is showing that creatine
supplementation is a relatively safe practice, especially when compared
to other nutritional practices commonly employed in athletics.
Moreover, creatine supplementation has been revealing some rather
unexpected benefits at the cellular level that do not require an
exercise stimulus in order to be manifested. Creatine supplementation
is not without risks, however, and some discretion is in order. What
these risks are and how to best circumvent them is discussed in our
creatine side effects page.

Gastrointestinal complications are the most commonly reported class of
side effect associated with creatine supplements. Many scientific
studies also have corroborated that an increase in body mass is also a
common consequence of creatine use. Initial weight gain is largely due
to water retention by skeletal muscle (see Muscle Volumization).

Other side effects are somewhat more difficult to explain given our
current understanding of creatine's mechanisms of action. One potential
source of unexplained side effects, however, are contaminants, or
impurities. As such, these unexpected side effects are not the result
of creatine per se, but from contaminants sometimes present in
poor-quality creatine products.

Unexplained Side Effects

Rumors about creatine abound and often stem from the public confusing
creatine with anabolic steroids and not from factual occurrences. On
the other hand, some unexplained side effects may be real, but may have
escaped detection in the scientific arena. Unsubstantiated side effects
sometimes attributed to creatine use include increased aggressiveness,
anxiety, acne, male breast formation (gynecomastia), a reduction in
penis size, hair loss (men) and body hair growth (women). Of these,
aggressiveness, acne and hair loss are the most frequently reported.

Explore the possible link between creatine use and episodes of
aggression.

Read examples of unfiltered personal experiences with creatine.

Selected Scientific Reference

Review: A critical review of the reputed benefits and adverse consequences of
creatine supplementation

I have purposefully chosen a review article that takes a more cautious
stance on creatine supplementation..., to represent the other side of
the issue.

Benzi, G. (2000) Is there rationale for the use of creatine either as
nutritional supplementation or drug administration in humans
participating in a sport? Pharmacological Research, Volume 41 (3),
pages 255-264.

Professor Benzi (above) is of the opinion that more than three times
the amount of creatine that the body normally turns over in one day, or
more than six times the creatine daily allowance (approximately 6 grams
for an average sized male, 70 kilograms (154 pounds)), should be
considered as therapeutic intervention and accordingly, only be
prescribed by a physician. Placing this amount into context, a typical
loading dose is usually 10-times one's daily creatine turnover rate, or
20 grams for an average sized male. According to Dr. Benzi's
recommendation therefore, creatine users employing a loading phase
should require a doctor's approval. Something to think about...

Creatine: A practical guide provides a safe and effective no-loading
routine for those seeking a more conservative approach to creatine
supplementation.

Ironically, the controversy surrounding creatine often overshadows some
lesser known, but equally important, benefits of creatine
supplementation. New information is appearing in the scientific press
each day demonstrating that the benefits of creatine supplementation
extend far beyond the athletic arena.

Creatine supplementation has been recently shown to help reduce the
risk of certain vascular and neurological disorders that plague the
elderly. A major objective of this site is to expose new information
about creatine as it becomes available.

Creatine Doses & Scientifically Proven Supplementing Strategies

Confused about how much creatine to take and how to take it?
We also provide detailed facts sheets clearly explaining how to exactly
calculate your creatine dose according to the supplementing routines
devised in scientific studies.

Alternatively, for the mathematically timid, we provide a dose
calculator that will formulate a creatine dose specifically designed to
fit your particular set of physical parameters.
__________________________________________________________________

Combining Creatine & Other Nutritional Supplements:

An alternative heading for this section could be: "How to Make Creatine
Seem New". Creatine is constantly being combined with other nutritional
supplements for purposes of marketing and/or innovation. The
nutritional supplements sometimes included in creatine products include
certain insulin-agonists (chromium picolinate, alpha-lipoic acid,
D-pinitol, 4-hydroxyisoleucine and the amino acids taurine, L-arginine
and L-carnitine) as well as other reputed ergogenic agents
(L-glutamine, ribose, HMB, royal jelly, antioxidant vitamins, and
B-vitamin complexes). Unfortunately, some of these hybrid products
merely serve as expensive vehicles for creatine with no additional
ergogenic benefit.

There is one notable exception: Creatine in combination with HMB
(beta-Hydroxy-beta-MethylButyrate) has been shown to provide a true
anabolic boost. View a recent article examining the consequences of
combining creatine with HMB. The analysis of other creatine-nutritional
supplement(s) combinations will be appearing in the Creatine Blog in
the near future. Subscribe today!

The efficacy of some of the newer creatine formulations is a real
concern for many athletes; with good reason. One of the most popular
creatine serums currently on the market has recently come under harsh
criticism by the scientific community. We analyzed the validity of
these allegations in a recent issue of the Creatine Newsletter. Read
the first part of a two-part newsletter series discussing a scientific
study that compared the ergogenic effects of ordinary creatine
monohydrate powder with that of a popular creatine serum; part two
compares the ability of the same brand of creatine serum to raise serum
creatine levels with reference to the elevation observed with creatine
monohydrate powder.
Creatine Products Review, a free download

Creatine Products Review honestly discusses the formulations of some of
the most common creatine products currently on market. The Creatine
Products Review comes as a free bonus download with the purchase of
Creatine: A practical guide. Learn to discriminate fact from hype!

Learn the true rationale (and validity) behind the formulations of some
of the most popular creatine products currently on the market.
Download your complete guide package today!

Synthetic Forms of Creatine

Creatine monohydrate is by far the most commonly used form of
synthetically derived creatine. Accordingly, the vast majority of
scientific studies examining the effects of creatine have employed the
monohydrate salt. Other synthetic forms of creatine include creatine
ethyl ester, creatine pyruvate, creatine citrate, di-creatine citrate,
creatine malate, and creatine phosphate. Unfortunately, much less is
known about the true efficacy of these alternative forms of creatine,
as they have not been the topic of scientific study.

View a recent Creatine Newsletter article comparing the effects of
creatine monohydrate and creatine pyruvate on muscle development in
tissue culture.

Creatine: A practical guide explains what is actually understood about
many of the different forms of creatine (pyruvate, CEE, citrate, etc)
currently on the market.
-

__________________________________________________________________

Creatine: A practical guide

Creatine: A practical guide-

Our creatine guide openly discusses the most relevant issues concerning
creatine's safety, the most intelligent supplementing protocols for
maximal muscle growth and improved athletic performance as well as the
proper use of other nutritional supplements (and nutritional
strategies) commonly used (or abused) in the athletic arena. No other
source of creatine information anywhere is as comprehensive and of more
relevance to the general public.

It is, by far, the best report I have read, and, believe me, I have
read not only numerous articles but several books on the subject.

William Hudgins, USA

Read an unsolicited review of Creatine: A practical guide.

Creatine: A practical guide summarizes the most relevant facts about
creatine for the non-scientist:
1. How to design a creatine dosing protocol that maximizes your gains
without harming your body;
2. The possible contaminants that may be present in certain cheaper
classes of creatine;
3. The best international producers of high-quality creatine;
4. An easy-to-implement anabolic meal plan that, when combined with
intelligent creatine supplementation promotes muscle growth.

-
Purchase Creatine: A practical guide-

* Creatine: A practical guide-
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Learn how to best combine exercise, nutrition, and intelligent
creatine use for maximal muscle growth and improved athletic
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Most Read Articles

* How much and when should I take creatine?
* Creatine side effects and risks
* What is creatine?
* Creatine FAQs Menu
* How does creatine work?
* Long-term consequences of creatine use
* How does creatine cause muscle growth?
* Is creatine safe for women, children, the pregnant or the elderly?

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* How to build muscle while sleeping
* What is creatinine and why should I care?
* How to increase creatine's solubility
* Setting the stage for maximal muscle anabolics

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