The benefits of taking creatine for building muscle have only recently been discovered. First identified as a component of skeletal muscle in 1832, creatine was first used as a performance enhancing supplement by Western athletes in the 1992 Olympic games.

Creatine is an amino acid which is produced in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.

In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

So why do athletes take creatine? Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

Studies performed at the Cornell University Medical Center and at the McMaster University Medical Center found that creatine can cause an increase in strength in patients with a wide variety of muscular disorders and can be of help in extending the lives of those with the neural disease amyotrophic lateral sclerosis (Lou Gehrig’s disease).

Athletes generally start off with 20 grams of creatine a day for a week, then continue with a smaller dose of 2 to 5 grams of creatine each day after that. Very few adverse side effects are generally reported with dehydration being the most common.

Long term studies of taking creatine show that diarrhea was the most common adverse effect with muscle cramping reported in a small number of athletes. Serious damage to kidneys, liver or circulatory systems was not reported. Taking creatine as a muscle performance enhancing supplement has been proven safe and effective.

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