🎓 📝 LAB REPORT-365 📝 🎓
#16 Creatine Facts
Creatine is a molecule in the Creatine-Phosphate energy system (the anaerobic/explosive energy system). It can rapidly produce energy (ATP) – Adenosine Triphosphate) and support cellular function. It is foundation to the performance enhancing and neuroprotective properties of creatine.
Creatine is very safe for most people and is a well-researched supplement.
Creatine is also found in foods, mostly meat, eggs and fish. The most common supplement form is called Creatine Monohydrate. It has been shown to improve power output and is often used by athletes to increase high-intensity exercise capacity and lean body mass.
Side effects of creatine include stomach cramping, which can occur if creatine is supplemented with insufficient water, and diarrhea, if too much creatine is supplemented at once.
There are many different forms of Creatine but the most common and cheapest is Creatine Monohydrate. Micronised versions of this supplement dissolve easier in water making it easier to take.
The most common way to take Creatine Monohydrate is through an initial loading protocol.
Creatine Loading involve taking 0.3g/kg of bodyweight for 5-7 days, then followed by 0.03g/kg of BW for 3 weeks. This can be used indefinitely without requiring another load. For the average person it looks like 20g taken during the loading and 2g taken daily from then on. Many users take 5g daily due to the low price of Creatine; some people may need more due to high levels of activity and higher levels of muscle mass.
Creatine is usually taken daily.
If you are considering taking Creatine Monohydrate, see a qualified Nutritionist or Dietician for more specific details. This article is intended as an educational guide, not a specific set of instructions on how to take Creatine. However, Creatine is very safe, well researched, and is not part of ASADA/WADA’s banned substance list.
Dangott, B., Schultz, E., & Mozdziak, P. E. (2000). Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy. International journal of sports medicine, 21(1), 13-16.
PEARSON, D. R., RUSSEL, D. G. H. W., & HARRIS, T. (1999). Long-term effects of creatine monohydrate on strength and power. The Journal of Strength & Conditioning Research, 13(3), 187-192.
Tarnopolsky, M. A., Roy, B. D., & MacDonald, J. R. (1997). A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathies. Muscle & nerve, 20(12), 1502-1509.