What is Creatine– a nonessential dietary compound, can either be ingested from sources such as fish or meat or can be produced by the body, primarily in the liver. Cr is synthesised by a two-step process involving three amino acids (arginine, gly- cine and methionine).
Should you take it – The addition of creatine to the glucose/taurine/electrolyte supplement promoted greater gains in fat/bone-free mass, isotonic lifting volume, and sprint performance during intense resistance/agility training. Creatine monohydrate supplementation had also a significant positive effect on both working memory (backward digit span) and intelligence (Raven’s Advanced Progressive Matrices), both tasks that require speed of processing.
How to take it – Studies have found that supplementing the diet with approximately 20 g/dayof creatine monohydrate for 2-7 days may elevate total creatine content in muscle by 10-20%, with 20-40% of the increased intramuscular creatine. In addition, studies suggest that creatine supplementation may affect myocardialand skeletal muscle metabolism by accelerating the rate of ATP resynthesis during and/or following repeated bouts of high-intensity exercise. Theoretically this would improve repetitive sprint performance capacity.
Is it good for you– Despite articles and editorials published in the general and sports media, there have been no real incidents of muscle cramps, gastrointestinal discomfort, or liver impairment after regular loads of oral creatine. In addition, there is no apparent kidney dysfunction in healthy individuals who take oral creatine monohydrate in the recommended daily amounts (20 g for 5 days, 3 to 5 g thereafter). Nevertheless, the amount ingested should never exceed the recommended doses.