Creatine Monohydrate

Paper Summary:

This paper examines the use of creatine monohydrate as a dietary supplement, which dates back as far as the 1920s. The supplement was used by athletes in Europe before its recent debut in the U.S. which is aimed at athletes and body builders. Creatine monohydrate is an amino acid derivative that is formed in the liver, kidneys and pancreas from the amino acids arginine, glycine and methionine. Creatine monohydrate can also be obtained from food, particularly red meat. The musculature of the body has the ability to store more creatine than is used in a typical diet. Athletes take advantage of this ability by literally stuffing a muscle with creatine. This allows for expanded storage and the swifter conversion into adenosine triphosphate. Used over a protracted period of time, the result will be greater hypertrophy and the ability to sustain a longer and more intense workout. It is believed that creatine has a direct anabolic effect on the muscles by acting as a signal to increase protein synthesis during activity overload. This paper focuses on the controversy surrounding the use of the supplement. While supposed links between creatine and the deaths of several wrestlers have been disproved, studies have nonetheless shown that heavy loading is unnecessary and may be counterproductive, if not dangerous.

Table of Contents:
How Creatine Monohydrate Works
Why the Controversy?
Creatine and the Kidneys
The Best Way to Use Creatine
Creatine and Androstenedione
Scientific Studies of Creatine Use
Is It Good or Is It Bad?
Summary
Bibliography

From the Paper:

"There is a school of though that suggest a phased method of creatine use. A high dosage is used for five days, with the ingesting of as much as 20 grams per day in four doses. The dosage is then reduced to a level just high enough to keep the muscles loaded. Research has indicated that this regimen is not as effective as it was originally thought to be. Continuing to take his doses of creatine after the muscles are saturated will result in the elimination of creating the rough the urinary tract. The increased urinary excretion places stress on the kidneys and liver. Tests have shown that in a loading phase, creatine efficacy peaks at day six and its effects begin to decrease from that time. On the other hand a steady creatine uptake without loading lasts through day 15 and positive effects can last for up to 56 days."

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