About Creatine

Creatine is one of the most popular supplements available today. This is how it works. The main energy source in your body is ATP. This is an abbreviation for Adenine Triphosphate. Each molecule of ATP contains 3 phosphates. When your body uses energy the bond holding the one of the phosphates together is broken releasing energy. When your body runs short on ATP, it begins to produce lactic acid, which is what makes your muscles sore after a workout. Creatine works by providing another phosphate to remake the ATP molecule. It also causes the muscles to take on water, which leads to a gain in size (mass).

Creatine is found in meat and fish especially beef, and is made in your liver. For this reason, vegetarians usually have a lower amount of creatine in their bodies than everyone else.

Proper Dosage

Creatine should be taken in these doses:

Creatine works best when taken with grape juice or with sugar sweetened Kool-Aid. Avoid drinking any orange juice or foods with caffeine in them as these have a negative affect on the absorption, and effectiveness of creatine.

Possible Side Effects

There are no concrete studies so far that prove whether or not there are any long-term side effects associated with taking creatine. It is believed that possible kidney and liver problems could result in a few cases, but nothing is for sure. Dehydration is a common problem and can easily be remedied by drinking 1-2 gallons of water per day.

Further Reading

These books are very helpful and informative sources about creatine and supplements in general. You can click on the title or the cover of a book, and you will be taken to a page at Amazon.com devoted to the book, and you will have the opportunity to buy it.