Creatine is a protein made from amino acids. Our body makes one gram each day from protein. We also eat about one gram of creatine each day from meats such as beef, chicken or fish. Creatine is not a source of energy in itself, but stores energy you get from your food. Creatine acts like uncharged battery. When it is charged with energy from food, it becomes the major energy source for immediate anaerobic muscle contraction. When extra creatine is taken to increase muscle creatine levels, then more energy is available for muscle contraction. Vegetarians or athletes who don’t consume enough protein may have abnormally low muscle creatine levels. We have learned much of what we know about vitamins by studying what happens when a person has a vitamin deficiency. Two examples help us to understand creatine’s role in the body. In animal studies, researchers have blocked creatine uptake by the muscle cells. The result is a loss of fast-twitch (type two) muscle fibers. This is the type of muscle that is called into action first in power sports such as wrestling.

Secondly, some children have a genetic defect where they can not make creatine in their body. As a result they have muscle loss and weakness. Creatine supplementation strengthens these children. Both these examples show that creatine is necessary for healthy, strong muscle.

High Dietary Intake of Creatine

In times past, hunters such as the American Plains Indians, African Tribes, and Eskimos ate huge amounts of meat. During certain seasons, they consumed almost an all-meat diet. Since meat contains about one gram of creatine per each half pound, these hunters easily consumed 3-5 grams of creatine per day. Remarkably, this creatine dosage is similar to that recommended today by many scientists. Since mankind began and remained a hunter for thousands of years, it seems highly unlikely that heavy consumption of creatine containing meat is dangerous.

Creatine Supplement Use Not New

While creatine is “new” to many here in the U.S., it is not “new” to the rest of the world. The Russians and other Eastern Block countries have used creatine as a sport supplement for at least twenty years. Perhaps this helps explain why the Eastern Block countries beat the West so badly for many years in the Olympics. Recently, I spoke to a Russian Sports scientist who candidly told me that the Russians never found any injurious effects while using creatine.

Creatine Use In the United States

In the West creatine has been manufactured for about nine years. Creatine was first used by successfully in the West in the 1992 Olympics. As creatine began to be readily available in the United States many bodybuilders began taking creatine in massive amounts. Thinking that if a little is good, more must be better they took twenty, forty, and even sixty grams of powder a day, all without injurious effect on their health. If creatine were dangerous, these human “guinea pigs” would have clearly demonstrated these effects over the past nine years.

Physicians Using Creatine Have Found No Creatine Toxicity

During the past few years medical scientists and physicians have begun experiments to learn if creatine can be used to treat various medical disorders. In these carefully done studies, under close medical supervision, doctors have not reported any injurious creatine effects on the body. On the contrary, many of these studies show promise that creatine can be helpful in preventing or slowing certain disorders such as Lou Gehrig’s Disease, Huntington’s Disease, and Parkinson’s Disease.

Ideas to Consider Before Using Creatine

Despite many positive results, some people report minor side effects such as stomach aches, diarrhea, and dehydration. These are probably caused by two things. When high doses of powder enter the stomach, they draw water from the body, causing the intestine to cramp. Secondly, some people take large doses of creatine powder, thinking that if a little bit is good then a lot would be better. I suggest a dosage of 3 to 5 grams per day using a product such as the creatine chewing gum or a chewable creatine tablet. People using these products and dosage have not reported any of the above side effects.

Both products give you an exact dose of creatine so you don't have to worry about mixing or measuring. These products allow the creatine to be absorbed right in the mouth. This bypasses the stomach acid which can destroy up to 60% of the creatine. Both retain all the advantages of creatine and avoid the problems associated with the powder.

Use Creatine Made in the U.S. or Germany

There are three primary manufacturing sources of creatine powder: China, Germany, and the United States. Companies buy creatine from one of these sources, package it, mix it with other ingredients and make it into a product. I recommend buying U.S. or German creatine because of their strict manufacturing standards. It will cost you more, but it is well worth it.

Summary