Creatine a natural substance found in your body. About 95% of creatine is found in your skeletal muscles and the leftover 5% is found throughout your body mostly your heart, brain, and testes. Your body makes about one gram of ceatine a day and you eat about one gram a day making your total intake about two grams per day. Creatine is formed in the liver, pancreas, and kidneys, but the main source is found in the food you eat the food you eat mostly meat and fish.
What exactly does it do? Well it helps your muscles recover quicker. What happens is adenosine triphosphate (ATP) is the fuel for the movement. ATP energy is formed by releasing a phosphate molecule making adenosine diphosphate (ADP), but there is only enough ADP for about ten seconds of work so that is when creatine steps in it gives up its phosphate to ADP while more ATP is being made. Since it takes you less time to recover you can work at a higher intensity for longer. This will make your muscle growth speed up.
Who does creatine effect? Well it benefits those people who are serious about training body builders, track and field (mostly throwers), sprint swimmers, anyone who works out for long periods of time at high intensity. So it won't benefit you if your idea of a work out is getting some food from the kitchen for the movie you are about to watch.
As of right now creatine is legal in every level of competition from high school to professional to Olympic. So is it worth taking? If you ask anyone who is taking creatine they will say yes. How bad can it be if it is already found in your body and the food you eat it is just like taking a calcium pill? Why not is what you get from most of the people who are taking it, it can only help. My friend Eric has been taking it for a little over a year and said that it has helped his performance greatly. He was able to gain muscle mass and lose the fat.
It's easy to get and goes down easily. You can get it at most gyms, health food stores, and general nutrition stores. All you have to do to take it is mix it with a liquid it is suggested not to drink a lot of caffeine or acidic drinks because they are thought to slow down the results of creatine. What you do is take about twenty grams four servings a day for one week, then your muscles are thought to be saturated with creatine and if you take in any more all you will do is pee it away. After that you take about five grams one serving per day to keep the levels up in your muscles. If you take any more you are just wasting it. It cost about thirty five to fifty dollars a week most say that doesn't compare to other things they would take. I know that some college level sports give it to you everyday before work out as do some professional sports teams. Since its that easy to obtain why not give it a try.
Can it be dangerous? Well the side effects are not many. They include nausea, loose stools, cramps, and if you over load dehydration. Since this doesn't seem too bad and usually only occurs during the first few weeks most aren't scared off by it. Some people think that is enough reason not to take it. Others are more worried about long-term effects. Since it is a fairly new product the long-term effects are not proven. Most of the research was done buy the people who promote the product they don't want to take the risk of something happening. Some coaches discourage the use of it in fear that it will be banned from the shelves like so many other wonder drugs of the past. This would effect those who are in the running to break a record because it will disqualify them if taken off the shelf. Other then that there is little worry from taking it. Some people think it had something to do with the three