Creatine Increases Lean Muscle Mass

Creatine is a naturally occurring compound derived from glycine and arginine and found primarily in the heart, brain, and skeletal muscle. It plays a key role in the body's energy system, and has many secondary roles. The average American gets about one gram of creatine per day from their diet, and one gram is produced in the body. Herring, salmon, tuna, and beef are all high in creatine, but you would have to eat very large amounts of these foods to get the benefits achieved through supplementation. Creatine is used primarily to increase athletic performance, but may also be useful in preventing various conditions affecting the brain, heart, and musculature.


Creatine is used mainly in strength training in athletes. Supplementing with 5 grams a day is recommended as the safe amount to take it. This would be done once a day for 30 days and then a month off would be required which then one can supplement again for a full month. Professional weight lifters have been known to supplement with upwards of 15 to 30 grams of creatine a day for 30 days. This is very hard on the bodies organs especially the liver and kidneys.


After being ingested, creatine is absorbed into the bloodstream, most likely by the amino acid transporter , and usually reaches a maximum plasma concentration in less than two hours . While blood levels are elevated, the creatine transporter (CreaT) actively transports creatine into skeletal muscle, cardiac muscle, and the brain . At this point, there are a variety of mechanisms by which creatine may exert its ergogenic effects.


• Modulation of energy metabolism - Creatine operates as an energy and pH buffer during exercise. Creatine kinase catalyzes a reaction between free creatine and phosphor ions (from the breakdown of ATP to ADP), resulting in phosphocreatine (PCr), which is locked into the muscle cell due to its strong negative charge. The PCr can then react with ADP to form ATP during exercise, and during rest periods more PCr is generated. All of this equates to more energy during sets and faster recovery between sets .


• Increased protein synthesis - Supplementing with creatine has been shown to increase intracellular water retention . Not only does this have the benefit of making the muscles appear larger, it may have an anabolic effect as well. Hyperhydration stimulates protein synthesis and inhibits protein breakdown, and cell volume has a correlation with catabolism in a variety of ailments . Numerous studies have confirmed that creatine supplementation prevents protein catabolism . There is also evidence that creatine increases satellite cell mitotic activity .


• Reduced oxidative stress - In addition to direct effects on energy metabolism and protein synthesis, creatine also has indirect effects on them because it protects against tissue damage, thus increasing the body's ability to regenerate ATP and synthesize protein and protecting against a variety of other harms caused by exercise-induced oxidation. Creatine primarily protects against the peroxynitrite and superoxide free radicals .


There are very few side effects associated with creatine use . Gastrointestinal discomfort is experienced by some, but generally goes away when dosage is lowered. Weight gain is also a common side effect, however this is mostly water weight (from muscle cell volumization). There are two case reports in the literature of creatine exacerbating renal dysfunction, but multiple studies have shown it to have no impact on healthy individuals. You should consult a doctor before using creatine if you have a kidney disorder.


Creatine can help repair tissues faster and allow for beginners to work out regularly without a lot of time off due to pain and recovery. I would suggest trying to supplement some into a regular strength training routine because the benefits due of creatine are great.