Creatine is a combination of amino acids integral to fueling skeletal muscles. It is synthesized in the liver and kidneys from the amino acids glycine and arginine, and various methyl groups, before moving into the bloodstream. Creatine is found predominantly in skeletal muscle and in the brain. Certain conditions, such as infection and trauma, can result in creatine depletion. This in turn, can lead to the loss of protein, glutamine, and taurine in muscles, which impairs muscle function.
Inside the muscle cell, creatine combines with phosphate to form phosphocreatine (PC). PC is the storage form of high-energy phosphate, used by the cell to rapidly restore muscle ATP levels. As a fuel for muscles, creatine serves as a constant supply of phosphate which regenerates ATP(adenosine triphosphate) in the muscles. ATP is energy source for cells, but an inherently unstable one, which means it cannot be stored. However, creatine supplements help build up PC stores needed during exercise. Since ATP is depleted quickly (in about 30 seconds), creatine can quickly replace PC, which in turn replenishes ATP.
Athletes use creatine as a natural, safe way to increase muscle mass, strength and endurance. It will improve performance during short-duration, high-intensity intermittent exercise like weightlifting, but will not improve endurance performance like running a marathon. It has also been shown to boost energy and reduce body fat.
Since creatine works synergistically with insulin to boost energy levels, it is best to combine creatine supplements with carbohydrate intake. Besides improving uptake of creatine into muscles, this will also increase muscle glycogen levels compared to eating the same amount of carbohydrates alone. Protein intake will also induce insulin release. For the best synergistic effect, take the supplement in correct proportions with chromium, vanadium, magnesium and taurine, along with the protein and carbohydrates. Large amounts of creatine (20 grams or more daily) can cause the body to shut down endogenous creatine synthesis. Studies show that daily dosage should be in the range of 5-10 grams daily.
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