We Know: All About CreatinWhat Is Creatin?Creatin (also spelled "creatine") is an organic acid found in vertebrates that assists in energy transport to muscle cells. It was discovered in 1832, and immediately associated with skeletal muscle. How Can Creatin Help Me?In 1912, it was discovered that the ingestion of creatin directly boosts the creatin content of muscles. It has been used to enhance physical performance for years, possibly as early as the 1970s in the Soviet republics. It first became known as an enhancing supplement right after the 1992 Barcelona Olympics, when it was found that at least two gold medalists as well as other competing athletes had used it to prepare for their sports. Today, creatin can be found in many sports supplements in the form of creatine ethyl ester or creatine monohydrate. Creatin is associated with the synthesis of SAM, another organic molecule that seems helpful in energy synthesis, and the enzyme GAMT, which has been shown to be an important mitochonrial catalyst. There is some evidence that creatin can provide some therapy for neuromuscular disorders like arthritis, congestive heart failure, atrophy through disuse, muscular dystrophy, mitochondrial diseases, etc. If you have one of these and don't mind side effects like weight gain, it might be worth trying, under the supervision of a doctor. Creatin supplements seem particularly effective at treating ALS (Lou Gehrig's Disease). How Should I Take Creatin?Creatin supplements are found in pill form or as a powder to be mixed with a drink. Following the manufacturer's directions should be fine. Some studies indicate that ingesting simple carbohydrates like dextrose along with creatin can boost your creatin storage. What Else Should I Know About Creatin?Creatin can cause weight gain (as much as a kilogram a week), and though it can help increase athletic performance marginally in some sports, it has no significant effect on aerobic exercise. It does appear to be effective in increasing total muscle mass. Creatin over the short term seems to be safe. It may cause muscle cramping, but the data is not clear on that. It's not considered doping by international sports-governing body, but certain countries like France do ban it. |
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