| Creatine 101 |

By: Shane Ellison, M.Sc.
Copyright © 2005, All Rights Reserved

Creatine Monohydrate (AKA creatine) is extremely effective at packing on lean muscle and strength. In fact, 80% of those who use creatine gain an average of 25% in lean muscle and strength in as little as 10 days! Creatine has been shown to prevent heart failure and is a useful supplement for infants who lack normal mental and physical development as a result of creatine deficiency. Simply put, creatine is a must have for any serious athlete and health conscious individual.

Creatine was discovered in 1832 and is a naturally occurring nitrogenous compound. Humans require at least 2g per day for survival. As a supplement, creatine is offered in several forms and at various prices. More often than not an athlete is overwhelmed by the many different choices. Various forms of creatine exist and are marketed as the most bioavailable or fastest absorbed. These forms include but are not limited to powder, serum, micronized and effervescent creatine.

What form is best?

Over a hundred studies have been performed on the oral bioavailability of creatine. These studies conclude that creatine powder (offered by HealthFX) is readily absorbed into muscle tissue of both men and women when orally ingested with a carbohydrate source (i.e. fruit juice or full meal). Studies also concluded that there was no difference in oral availability among the various forms of creatine. In other words, all forms of creatine are equally effective (assuming they are pure), whether you're ingesting powder, serum, micronized or effervescent creatine. Thus, the best form of creatine is a pure powder due to its inexpensive nature.

Some creatine powders are accompanied with a carbohydrate source (i.e flavoring). It is important to note that consumers can provide this easily enough by consuming a creatine powder with a meal. If consumed with sugar, your gains will be a combo of both fat and muscle. Avoid creatine laced with sugar.

How do I know if my creatine is pure?

Pure creatine is odorless and tasteless. If your creatine has a funky aroma or taste, get rid of it and find a company that prides themselves on providing pure supplements.

How much do I need to take?

For 5 to 7 days, every six weeks, take one heaping spoonful (about 5 grams) 2 to 4 times daily. Between these "loading phases" take one heaping spoonful once daily. Loading phase is optional.

Are their any precautions I should know about?

Dehydration is possible. Consumers MUST ingest large amounts of water throughout the day. Creatine causes the cells to take up more water (the most important supplement), hence you must supplement your body with excess water. Some individuals may experience stomach cramping, this is attributed to either impure creatine or an empty stomach upon ingesting. A pure form of creatine on a full stomach should not cause any stomach cramps.

Aside from dehydration, creatine has yet to show any negative side effects!

In Summary, what are the total benefits?

The total benefits of creatine supplementation include increased strength, endurance and muscle. Creatine also promotes a healthy heart and has been shown to prevent heart failure. Infants who are deficient in creatine benefit by obtaining normal mental and physical development as a result of creatine supplementation.

ABOUT THE AUTHOR:

Shane holds a Master's degree in organic chemistry and has first-hand industry experience with drug research, design and synthesis. He understands that Americans want and deserve education rather than prescriptions. He is the author of the controversial and shocking book Health Myths Exposed. To learn more visit www.healthmyths.net. You can get his free eBook What You MUST know about Cholesterol Lowering Drugs at www.health-fx.net.