Creatine? Friend or Enemy?
So I recently visited my physician and she procedes to ask me what supplements I am taking after the nurse has already asked me. I’m not sure why she asked but I assume it is because of the rather long list I gave to the nurse. Vitamin C, calcium, multi-vitamin, fish-oils, milk thistle, chondroitin, and glucosamine. “Is that all? “, “Oh yeah, and I take creatine and drink a gallon of water at least per day.” She looked up at me with a sort of surprised and scared look. “You know that it can be hard on your kidneys, right?”, she said. Have you ever wanted to pick something up in the doctor’s office and just throw it across the room? Well this was that moment for me. I think the worst wrap creatine gets is that it is bad for your kidneys. True, it can be hard on your kidneys when it is taken in larger than dose recommended amounts and when drinking less that adequate amounts of water. However, I am a bodybuilder and I know my body probably better than my physician and well lets be honest, I like to take care of it so why on earth would I not drink enough water and take over the recommended amount of creatine??? Please doctor tell me why… I guess it is the same reason why I see doctors who smoke but that is a rant for another article.
So lets get down to business and explain the science and madness behind the goodness of creatine. I am no expert so I don’t recommend creatine for everyone, however those who engage in HEAVY weightlifting can greatly benefit. I also don’t eat much red meat where creatine occurs naturally. Creatine is also naturally produced in the liver and the kidneys from nonessential amino acids. The mechanism behind creatine is in energy production and utilization within the anaerobic systems of the body. The depletion of phosphocreatine stores in the body can limit the performance during high-intensity exercise such as heavy weightlifting. Decreased phosphocreatine results in a reduction in the rate of ATP (the smallest energy unit in the body) from the ATP-PC system 
(anareboic system in the body). With the supplementation of creatine the ATP-PC system essentially can continue and produce energy that would otherwise be not as productive without the supplementation. Creatine supplementation has been studied and has shown to increase muscle stores of creatine allowing for improved performance. Studies also suggest that supplementation with creatine in joint with resistance training results in increased physiological adaptations within the body. It has not been specifically proven to increase stationary muscular strength but has been shown to increase fat-free mass and strength used in motive forces. Eight-week usage of a proper dosage of creatine has not shown to have any known adverse side effects and the long-term effects are unknown. Supplementation usually consists of a 5 gram dose pre or post workout depending on who you ask. Creatine loading is also based on opinion or preference as well.
When supplementing with creatine drink lots of water, eight 8 oz glasses is 64 oz but I usually would go with at least 90 oz per day. This is preference but never any les than 64 oz. The creatine will promote water retention within the body; however, this can pose as a benefit to the joints as well. Creatine is great because it occurs naturally and can be including easy in supplementation via capsules or powders. Creatine has been associated within increases in body mineral density, however, this increase is most likely due to the heavy loading experienced during weightlifting that should be exhibited in conjuction with creatine supplementation.
Don’t be fooled. Creatine is no magic supplement by any means. However, it does take advantage of the physiological elements in the body and uses them to their upmost potential. Creatine will not do the work for you though, you still must engage in high intensity exercise to reap any of the benefits. Like I said I don’t recommend creatine for everyone because if you are doing heavy weight training or intensive exercise there is really no need but it is still important to know what it is and how it works. If you don’t understand how it works, don’t take it.
This is a good lesson in “What am I putting in my body and why?”. If you don’t know why you are taking a particular supplement, stop taking it! Don’t put things in your body that you don’t know specifically what they do and how they do it!
Powers, Scott, and Edward Howley. Exercise Physiology. 7th. New York: Higher Education, 2009. Print.
Kleiner, Susan. Power Eating. 3rd. Champaign, IL: Human Kinetics, 2007. Print.
http://www.discountnutritiondirect.com/products/ast/ast_micronized_creatine.htm
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