| What is creatine?
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| | with the degenerative neural disease
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| Creatine is an amino acid (amino acids
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| | amyotrophic lateral sclerosis (ALS, or
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| are the building blocks of protein) which
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| | Lou Gehrig's disease). Second, a study by
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| is made in the body by the liver and
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| | Canadian researchers Mark Tarnopolsky and
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| kidneys, and is derived from the diet
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| | Joan Martin of McMaster University
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| through meat and animal products.
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| | Medical Center in Ontario found that
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| Creatine (creatine monohydrate) is a
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| | creatine can cause modest increases in
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| colorless, crystalline substance used in
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| | strength in people with a variety of
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| muscle tissue for the production of
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| | neuromuscular disorders. Beal's work was
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| phosphocreatine, an important factor in
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| | published in the March 1999 issue of
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| the formation of adenosine triphosphate
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| | Nature Neuroscience and the second paper
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| (ATP), the source of energy for muscle
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| | was published in the March 1999 issue of
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| contraction and many other functions in
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| | Neurology.
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| the body.
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| | I want to start taking creatine -- is it
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| What does creatine normally do in the
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| | safe?
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| body?
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| | For the most part, athletes haven't
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| In the body, creatine is changed into a
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| | experienced adverse side-effects from
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| molecule called "phosphocreatine" which
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| | taking creatine, although recently there
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| serves as a storage reservoir for quick
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| | have been a few reports of kidney damage
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| energy. Phosphocreatine is especially
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| | linked to creatine usage. No consistent
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| important in tissues such as the
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| | toxicity has been reported in studies of
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| voluntary muscles and the nervous system
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| | creatine supplementation. Dehydration has
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| which periodically require large amounts
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| | also been reported to be a problem while
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| of energy.
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| | taking creatine.
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| Why do athletes take creatine?
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| | Athletes generally take a "loading dose"
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| Studies have shown that creatine can
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| | of 20 grams of creatine a day for five or
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| increase the performance of athletes in
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| | six days, then continue with a
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| activities that require quick bursts of
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| | "maintenance dose" of 2 to 5 grams of
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| energy, such as sprinting, and can help
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| | creatine a day thereafter.
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| athletes to recover faster after
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| | What are the side effects?
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| expending bursts of energy. Creatine is
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| | Little is known about long-term side
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| best for the serious bodybuilder. It
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| | effects of creatine, but no consistent
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| helps increase muscle mass, rather than
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| | toxicity has been reported in studies of
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| muscle endurance, so its not well suited
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| | creatine supplementation. In a study of
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| for athletes participating in endurance
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| | side effects of creatine, diarrhea was
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| activities. However, the increase in
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| | the most commonly reported adverse effect
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| muscle mass may be due to water retention
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| | of creatine supplementation, followed by
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| and not an increase in muscle tissue.
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| | muscle cramping.18 Some reports showed
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| Why have I been hearing so much about
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| | that kidney, liver, and blood functions
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| creatine and neuromuscular disorders?
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| | were not affected by short-term higher
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| Two scientific studies have indicated
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| | amounts or long-term lower amounts of
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| that creatine may be beneficial for
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| | creatine supplementation in healthy young
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| neuromuscular disorders. First, a study
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| | adults. In a small study of people taking
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| by MDA-funded researcher M. Flint Beal of
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| | 530 grams per day, no change in kidney
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| Cornell University Medical Center
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| | function appeared after up to five years
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| demonstrated that creatine was twice as
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| | of supplementation. Muscle cramping after
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| effective as the prescription drug
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| | creatine supplementation has been
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| riluzole in extending the lives of mice
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| | anecdotally reported in some studies.
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