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Consumer Review: A Biologically And Physiologically Factual, Unbiased Look At How Creatine Effects The Body.

To the fine folks at

Many a report has been filed in the ranks of this web site concerning the pros and cons of supplementing with creatine. What I hope to offer is a biologically and physiologically factual and unbiased look at what creatine actually does in the human body.

We all know that muscle gain comes from the repairing of muscle fibers after overload has been reached. Now in doing so your muscles fatigue due to a lack of oxygen and a surplus of lactic acid (a.k.a. the Lactic Acid Cycle). A storage of lactic acid that can't be replaced by oxygen fast enough will result in a cramp. This, however, rarely happens due to presence of phosphagens.

The phosphagen in all vertebrates (that's us) is CREATINE PHOSPAHTE. What nature's creatine does is temporarily give up its phosphate to ADP (adenosine diphosphate) to form ATP (adenosine phosphate). This ATP is the energy package stored in the muscles for use in contraction. Essentially, creatine allows for more endurance in the form of muscular contraction permitting a higher number of reps before fatigue sets in.

Having said that, it is now important to analyze the nature of creatine. Creatine seems to be a substance exclusive to the muscles of the body, not present or taken in with your diet, and so seemingly illogical to add to your naturally balanced body. In addition, the homeostasis of which I speak is maintained by creatine phosphate, not monohydrate or citrate.

The experimentation, in terms of the long-term effects of creatine in the body, is inconclusive. Therefore, it is in my opinion that any use, if at all, of creatine should be done sparingly.

Brandon L.

Response #1

Hmm, a small problem there. You say:

"Creatine seems to be a substance exclusive to the muscles of the body, not present or taken in with your diet"

I believe you are wrong on that point, you obtain creatine naturally anytime you eat meat, because as you point out, creatine is contained in muscle.

Eating a 2lb steak will usually give you about 5g of creatine.

Response #2

Two big problems with your analysis:

1. Creatine is included in the diet. This is partly why people are affected differently by creatine supplementation. Some people are really lacking stores of creatine in their muscles, others have muscles pretty well saturated with creatine before supplementation.

2. It is creatine phosphate that donates the required phosphate to convert adenosine diphosphate to the desired adenosine triphosphate. However, the body apparently has a pathway to convert creatine monohydrate to creatine phosphate. This is evidenced by the fact that studies have shown that the intake of creatine monohydrate does increase muscular concentrations of creatine phosphate. It is true that only a portion of the ingested creatine actually ends up as additional muscular creatine phosphate.

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