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If you are a gym rat or bodybuilder or simply interested in beginning an exercise program you have probably heard a lot about creatine and the muscle miracles it performs. Unfortunately
most people believe that creatine helps build muscle and it does in a way
but probably not the way you are thinking. The best way to describe creatine is to say that it helps the muscles help themselves build muscle. If that is not clear enough
continue reading.

Creatine does exactly what it claims to do and that is to retain water in your muscles. This is the point of creatine and it really is effective at keeping water in the muscles. Now
what happens is when your muscles are retaining water they are in an optimal state for building new muscle. As a result
when you take creatine and water is retained in your muscles then when you weight train you will get more of an effect because your muscles are better capable of building muscle. After this period you may develop more strength and increased endurance as well. So
if you are taking creatine to help you build muscle and you understand what creatine does and how it helps you build muscle then you will not be disappointed. On the other hand
if you are taking creatine and hoping it will simply grow you bodybuilder’s muscles without putting in the work then you are mistaken.

The best thing to do is begin taking creatine and working out with weights on a regular routine or even with a trainer. By taking the creatine your muscles will be poised to grow and get stronger while building endurance. However
keep in mind you have to put in all the hard work and that all creatine does for you is helps your muscles retain water in order to be in a state where building muscle is easier. Over time you will see your muscles growing and should not see any loss of definition because of the retained water in your muscles. Don’t become confused about creatine building big muscles; it just helps your muscles build themselves stronger and better when you put in the work.

What is creatine?
Creatine is an amino acid (amino acids are the building blocks of protein) which is made 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.

What does creatine normally do 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.

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 is best for the serious bodybuilder. It 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.

Why have I been hearing so much about creatine and neuromuscular disorders?
Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First
a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS
or Lou Gehrig's disease). Second
a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal's work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology.

I want to start taking creatine -- is it safe?
For the most part
athletes haven't experienced adverse side-effects from taking creatine
although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine.

Athletes generally take a "loading dose" of 20 grams of creatine a day for five or six days
then continue with a "maintenance dose" of 2 to 5 grams of creatine a day thereafter.

What are the side effects?
Little is known about long-term side effects of creatine
but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine
diarrhea was the most commonly reported adverse effect of creatine supplementation
followed by muscle cramping.18 Some reports showed that kidney
liver
and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5–30 grams per day
no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

Benefits
• increases athletic performance
• increases muscle mass
• beneficial for muscular disorders