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Creatine Precursor Blend

Also known as: β-Methyl Guanidine Acetic Acid, Creatine Monohydrate, Creatine Phosphate, Creatine

Overview

Creatine is a naturally occurring compound synthesized from amino acids arginine, glycine, and methionine in the liver, kidneys, and pancreas. It is primarily stored in muscle tissue and can be obtained from dietary sources such as red meat and fish. As one of the most researched supplements in sports nutrition, creatine is most effective at enhancing performance in high-intensity anaerobic activities. By increasing phosphocreatine levels, creatine plays a crucial role in ATP regeneration, leading to improved athletic performance, faster recovery times, and enhanced muscle hypertrophy. Its widespread use among athletes and fitness enthusiasts aims to maximize strength and muscle gains.

Benefits

Creatine supplementation is well-supported by research for promoting muscle hypertrophy, particularly when combined with resistance training, yielding an overall effect size of 0.11. Young adults, in particular, exhibit notable benefits with increases in strength and power output (effect size of 0.17), often within weeks of initiation. Meta-analyses demonstrate creatine's efficacy across various high-intensity sports, establishing it as a vital supplement for improving physical performance and achieving muscle growth objectives. Overall, creatine is recognized as a leading ergogenic aid with robust support from clinical studies.

How it works

Creatine enhances energy availability in skeletal muscles by increasing phosphocreatine levels, essential for ATP regeneration during high-intensity exercise. The enzyme creatine kinase facilitates the transfer of high-energy phosphates between ATP and phosphocreatine, enabling the rapid replenishment of ATP. This mechanism supports greater muscular endurance and postpones fatigue onset, allowing athletes to sustain peak performance throughout intense training sessions.

Side effects

Creatine is generally considered safe for healthy individuals, though some may experience side effects. Common adverse effects include gastrointestinal disturbances, muscle cramps, and weight gain due to water retention, seen in over 5% of users. Less frequent issues such as diarrhea, stomach discomfort, and nausea occur in 1-5% of cases. While more severe side effects are rare (under 1% of users), they are not well documented. Caution is advised when combining creatine with other performance-enhancing substances. Additionally, individuals with pre-existing kidney or liver issues and pregnant or breastfeeding women should avoid creatine due to insufficient safety information.

Dosage

Creatine supplementation typically begins at a daily dosage of 0.03 g/kg, with maximal benefits observed at approximately 0.1 g/kg per day, divided into 2-3 doses. Timing is crucial, with recommendations to take creatine before and after exercise, as well as during meals on non-training days for best absorption. Creatine monohydrate, the most studied form, is more effectively absorbed when taken alongside carbohydrates and protein. While specific upper limits for safe intake have not been established, doses higher than 0.1 g/kg per day have not shown additional benefits.