CREATINE Frequently Asked Questions

How much CREATINE does muscle store?  The average human has between 3.5 and 4 grams of CREATINE per kilogram of muscle. Once you use up the CREATINE in your muscle you have to rest your muscles and wait a while before you can exercise the muscle again. Studies have shown that the human muscle can store up to 5 grams of CREATINE per kilogram.
What happens to CREATINE that is not used by the body? Excess CREATINE is eventually converted into the waste product creatinine and excreted from the body.

How much CREATINE do we have in our body? This varies based on the amount of muscle mass you have and your weight. On average a 160 pound person would have about 120 grams of CREATINE stored in their body.
Where is CREATINE stored in our body? It is believed that 95 - 98% of the CREATINE in our body is stored in our muscles. The remaining 2 - 5% is stored in various other parts of the body including the brain, heart and testes.

CREATINE is a natural component of skeletal muscle. CREATINE was identified as an indispensable part of skeletal muscle in 1835 by a French scientist and philosopher , Michel-Eugène Chevreul, who isolated a component from skeletal muscle which he called CREATINE after the Greek word for flesh, or Kreas. By 1847 a German scientist ,Justus von Liebig , proposed that CREATINE is necessary to support muscular activity when he observed that wild foxes had more intramuscular CREATINE than foxes kept in captivity.

Meat and fish are the richest natural sources of CREATINE. Carnivores receive their CREATINE directly via dietary channels. Herbivores and vegetarians are solely reliant on their body's natural ability to synthesis CREATINE from basic components. In this respect we always recommend CREATINE to any Vegetarian Athletes who is looking to increase or enhance their performance levels - typically we would recommend CREATINE Ethyl Ester.

When dietary CREATINE intake is restricted (or entirely absent) the body can produce CREATINE from amino acids made available during the digestion of foods .The production of new CREATINE mainly takes place in the liver Kidneys and the pancreas . CREATINE is produced in a chemical reaction involving three amino acids, glycine , arginine and methionine. Of these methionine is most critical, since the body does not readily produce it from starting materials .Most of the body's entire CREATINE reserve (95%) is found within skeletal muscle. The remainder is mainly found within the heart, brain and testes, are all tissues with extremely high energy expenditures. After ingestion CREATINE is transported to the muscles where it increases muscle energy levels. CREATINE achieves this by increasing the availability of ATP, the cell's energy molecule . Research has shown that most people notice an improvement in exercise performance when our muscle CREATINE levels increase by at least 20% as a result of CREATINE supplementation .


CREATINE enhances physical performance by increasing the number of times that ATP can be recycled during physical exertion without increasing the absolute amount of ATP stored within our muscles. In the short-term this means that CREATINE supplementation should improve your ability to sustain near maximal force generation during repetitive bouts of intense exercise without actually increasing the amount of peak force we can produce.

In one form or another, CREATINE is obtained from the foods we eat , unless of course you are a vegetarian. 2-3 pounds of raw meat or fish contain the equivalent of 5 grams of pure CREATINE monohydrate powder . Since heat degrades CREATINE, however, cooking will reduce the CREATINE content of these foods and increases the amount you'll need to eat to obtain a given amount of CREATINE.
 

CREATINE SYNTHESIS: When dietary CREATINE intake doesn't meet the body's needs, new CREATINE can also be synthesized from the three amino acids; arginine, glycine and methionine, made available during the digestion of foods. Importantly, methionine availability sets an upper limit on CREATINE synthesis, since the body can not produce it on its own. Methionine is thus classified as an essential amino acid and, in this capacity, provides us with our principal source of exogenous methyl groups to support growth and development. In essence, methylation maintains life! It is thus imperative that methionine be present in our diets to assure that these indispensable cellular processes continue unabated.

Interestingly, methionine is also one of the amino acids used in the synthesis of CREATINE. CREATINE supplementation under certain circumstances stimulates anabolic hormone release, reduced blood cholesterol levels, reduced protein degradation following intense exercise . CREATINE promotes muscle anabolism via two principal pathways: (1) CREATINE supplementation increases muscle's immediate energy reserves (ATP and PCr), thereby increasing exercise output; (2) CREATINE supplementation augments cellular methylation capacity, thereby creating a more favorable metabolic environment to support muscle anabolism. It is my opinion that taking full advantage of CREATINE's ability to enhance cellular methylation will be the next big wave in CREATINE optimization.


Not all muscle types respond equally to CREATINE supplementation. Muscles can be loosely described as either fast or slow. As the name implies, fast muscle fibres mediate abrupt movements. Fast muscle fibers are also those that predominantly use CREATINE energy production. Hence, explosive movements respond best to CREATINE supplementation.  Slow muscle fibers, on the other hand, do not rely that heavily on CREATINE energy production. Slow muscle fibers are also those that play an important role during endurance exercise. It follows that endurance tasks are influenced less by CREATINE supplementation. In addition, many endurance sports may be adversely effected by the increase in weight associated with CREATINE supplementation .

Not everyone responds to CREATINE supplementation. It is estimated that between 20-30% of the population will not respond to CREATINE supplementation. Typically we have found that non-responders become responders by switching from Monohydrate to either Ethyl Ester or Kre-Alkalyn CREATINE - this is just our own experience and as far as we know there is no science to back this up other than the science behind CEE and Kre-Alkalyn which shows, in simple terms, that they are far more potent and efficient ways of taking CREATINE rather than basic Monohydrate Powder.

So what does CREATINE do?
1. Provide additional energy for your muscles  - In your body you have a compound called ATP (adenosine tri-phosphate).
Adenosine Triphosphate (ATP) is the primary energy source found in all living things. ATP fuels most cell activities, including muscle movement, protein synthesis, cell division, and nerve signal transmission. In this computer graphic representation of an ATP molecule, the three phosphate groups are shown in orange. ATP's chemical energy is stored in its phosphate bonds.


2. Cellular Hydration of your muscles - This is the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. CREATINE has been shown to pull water into your muscle cells, which increases the size of your muscles.

3. Buffer Lactic Acid build-up -New research has shown that CREATINE can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the CREATINE bonds with a Hydrogen ion and that helps delay the build up of lactic acid.

4. Enhances Protein Synthesis - There is some data to indicate that CREATINE helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.

Depending upon your Preferences we would recommend that for the optimum CREATINE Supplement you either buy CEE CREATINE Ethyl Ester or Kre-Alkalyn CREATINE OR if you are a HARDCORE BODYBUILDER then CryoShock or Voluplex would be the best solution for you. You will though see Creatine listed on supplement packs as any of the following:


Creatine Anhydrous
Creatine Citrate
Creatine Malate
DiCreatine Malate 2CM
Creatine Monohydrate
Creatine Phosphate
Creatine Pyruvate
Creatine Tartrate
Creatine Titrate
Magnesium Creatine
Micronised Creatine
Monocreatine-Malate
Effervescent Creatine
Liquid Creatine
Creatine Serum
CEM3 (creatine ethyl ester malate)
CEE (creatine ethyl ester HCL)
C2 (creatine ethyl ester HCL)
CrE2 (creatine ethyl ester HCL)
CR100 (creatine anhydrous)
Creatine Alpha-ketoglutarate (AKG)
Kre- Alkalyn Creatine

When buying Creatine check how much REAL CREATINE you are getting! MuscleTech's CellTech Fruit Punch for example only contains 200 grams (total) of creatine monohydrate per 2020 gram container. This means that over 1800 grams of powder contained within this one container is not creatine monohydrate. So when you take out 2 of the recommended scoops (101 grams) are you getting the full 10 gram serving of creatine or is it more or less or none at all. Due to the manufacturing process, mixing, distribution, settling, transport, and handling, the makers cannot guarantee that the contents will be evenly distributed. This explains in part why some people have had very poor results with some creatine products.

Types of Creatine:

Creatine Monohydrate:
One of the original forms of creatine introduced in supplement form, monohydrate has been the type most widely researched and promoted.
Pro:
one of the lowest priced forms of creatine
available in a wide variety of supplements
Con:
unless it has been micronised, the chances of gastrointestinal problems will be higher due to the larger particles

Creatine Citrate:
This is one creatine molecule with the addition of one molecule of citric acid. The addition of citric acid is believed to help in energy metabolism.
Pro:
dissolves easily due to its solubility
Con:
only contains 2 grams of actual creatine per 5 gram serving
sour taste

Creatine Phosphate:
Before creatine can be utilised by the body it must first bond with a phosphate molecule. The belief was that by adding the phosphate molecule externally that the creatine phosphate would, when consumed, be utilised more quickly. However, this theory has never been proven.
Pro:
n/a
Con:
more expensive than monohydrate
very few products are currently available

Creatine Malate:
This is one molecule of creatine bound with one molecule of malic acid. Malic acid is commonly found in fruits and vegetables but it is also produced internally by the human body. It plays a part in deriving adenosine triphosphate (ATP)from food.
Pro:
dissolves easily
less chance of gastrointestinal problems
Con:
supporting research is hard to find

Creatine Pyruvate:
Pyruvate is a by-product produced in the body during the normal metabolism of carbohydrates and proteins. It is also present in foods such as red apples, cheese, and wine. When glucose breaks down, it produces two molecules of pyruvate. If oxygen levels in the body are high, the pyruvate breaks down into carbon dioxide through a series of reactions as part of the Krebs Cycle (a series of chemical reactions within all living cells that utilise oxygen as part of cellular respiration). If oxygen levels in the body are not sufficient, then the pyruvate is broken down, anerobically, to form lactic acid. As lactic acid levels in the body increase, performance levels decrease. As mentioned earlier, creatine has lactic acid buffering properties and so is believed to extend this process and the user's ability to workout longer. Pyruvate also stimulates glucose extraction from the bloodstream and into muscle tissues.
Pro:
increased endurance
Con:
high intakes of pyruvate can trigger gastrointestinal problems such as gas, bloating, and diarrhoea

Creatine Tartrate:
This is one molecule of creatine bound to one molecule of tartaric acid. Tartaric Acid is found in wines and is used in foods to produce a sour taste or as an antioxidant. This is one of the newer forms of creatine currently available but very little is known about its future. Refer to the last point under 'Con:'.
Pro:
high stability rate
Con:
very few products are currently available
tartaric acid inhibits the production of malic acid and is a muscle toxin which can cause paralysis or death at a dosage above 12 grams

Magnesium Creatine:
The presence of the magnesium is thought to protect the creatine from the acidic conditions of the stomach and thus enable more of the creatine to be absorbed and utilised. Magnesium is also utilised in the conversion of creatine phosphate into ATP. This bonded form of creatine has also been found to increase fluid uptake by muscle cells.
Pro:
preliminary research has supported all of the above claims
Con:
very expensive

Creatine Anhydrous:
This is creatine monohydrate with the water molecule removed.
Pro:
provides 4.70 grams of actual creatine per 5 gram serving
Con:
similar side effects as monohydrate


Creatine Ethyl Ester HCL (hydrochloride):
In this case, creatine is bonded with an ester (ethyl alcohol). An ester is a compound formed from the reaction between an acid and an alcohol. Since creatine monohydrate is not very soluble in water, it has difficulty penetrating muscle cell membranes which are made up of lipids (fats). Also, once it comes in contact with any liquid, it gives up its' hydrogen atom which results in it being positively charged at one end and negatively charged at the other. As a result, creatine must rely on transporters to help it bridge this membrane. As it sits outside the cell membrane, it draws in more water (outside the cell), producing the bloating people associate with taking creatine monohydrate. It also begins to degrade and form creatinine. The addition of an ester means that the creatine does not have to rely on transporters to obtain access to muscle cells. Once inside the muscle cell, the ester is removed and the creatine begins to draw water into the cell.
Pro:
enhanced absorption rate
lower dosage rate
side effects associated with monohydrate are reduced
Con:
more expensive form of creatine

Creatine Alpha-Ketoglutarate (AKG):
As mentioned above for creatine ethyl ester, creatine relies on transporters to help it bridge the cell membranes of muscle tissues. When an insufficient number of transporters are available, the creatine will sit outside the muscle where it will not be utilised. AKG acts as a transport molecule and thus enables more creatine to enter muscle cells and be utilised at a quicker rate. You will also see AKG used with other supplements to act in a similar manner.
Pro:
enhanced absorption rate
Con:
more expensive form of creatine

Micronised Creatine:
This is a finer powdered version of creatine monohydrate.
Pro:
less chances of gastrointestinal problems
is available in more and more products
Con:
more expensive than monohydrate

Effervescent Creatine:
This will either be a creatine monohydrate or creatine citrate with the addition of bicarbonate (sodium or potassium) and citric acid. It is the bicarbonate and citric acid which produces the reaction when water is added. The creatine is dissolved and suspended as a result of the reaction. Creatine citrate is more soluble in water than monohydrate and therefore would be the better choice of the two if using this type of a delivery system. However, the actual creatine content of citrate based creatines is low (2.0 grams per 5.0 gram serving).
Pro:
dissolves more readily
Con:
sugar content in some products can be high
actual creatine content may be low
manufacturing process and packaging of the finished product must adhere to strict guidelines
few products are currently available

Creatine Titrate:
This is very similar to effervescent creatine but without the fizzy effect.
Pro:
greater solubility by changing the pH value when added to water
Con:
few products are currently available

Liquid Creatine:
Muscle Marketing USA fined $70,000 for false claim: Wednesday, 14 July 2004, 5:41 pm Press Release: Commerce Commission Muscle Marketing USA fined $70,000 for false claims about sports performance product Muscle Marketing USA Limited has been fined $70,000 in the Auckland District Court today for breaching the Fair Trading Act in relation to its sports performance enhancing product ATP Advantage Creatine Serum. In sentencing, Judge Everitt said that Muscle Marketing's claims about its product were so far from actual reality that it was a very bad case of a misleading statement. "The company was highly culpable. On a scale of 1-10 it was 8." The Commerce Commission investigated claims that Muscle Marketing USA was making false representations in promotional material and labelling regarding the quantity of creatine in its ATP Advantage Creatine Serum product and the benefits that people would get from using it. Creatine is a nutrient that is synthesised from food by our bodies. It provides the energy muscles need to move and is often used by athletes to improve their sports performance. Fair Trading Director Deborah Battell said that in the Commission's view, Muscle Marketing USA falsely represented that 5ml of its serum yielded the equivalent of 2500mg of creatine. "Tests conducted on the serum showed that 5mls of the product contained only around 11.5mg of creatine. This means that on the basis of Muscle Marketing USA's recommended daily dose of 5mls a day, athletes would not be able to obtain the benefits as represented. "A 150ml bottle of the serum retails for $119.95. This is a significant outlay, particularly when people are paying this price based on misleading representations" Ms Battell said. "It's another example of a product where consumers are utterly reliant on claims being made by the company because they have no realistic means of checking the actual composition or effectiveness of the product," said Ms Battell. In sentencing, Judge Everitt commented that people will always have pride in their appearance and are vulnerable to this kind of marketing. The Act is designed to create fair trading and to protect the public from "snake oil people and the like", he said.

Pro:
n/a
Con:
despite advances made in trying to suspend creatine in a liquid, it is still considered an unstable form

So - be careful which Creatine you buy - by only selling the highest grades at the lowest prices this is why we have become THE LARGEST SUPPLIERS OF PREMIUM ENHANCED QUALITY CREATINE SUPPLEMENTS

 

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2. Volek JS, Kramer WJ. Creatine Monohydrate supplementation: its effects on human muscular performance and body composition. J Strength Cond Res 1996; 10(3): 200-10.
3. Nelson A et al. Creatine Monohydrate supplementation raises anaerobic threshold. FASEB J 1997; 11: A586 (abstract)
4. Prevost MC, Nelson AG, Morris GS. Creatine Monohydrate supplementation enhances intermittent work performance. Res Q Exerc Sport 1997; 68(3): 233-40
5. Kreider R et al. Effects of ingesting supplements designed to promote lean tissue accretion on body composition during resistance training. Int J Sport Nutr 1996; 6: 234-46.
6. Clark JF. Creatine Monohydrate and phosphoCreatine Monohydrate: A review. J Athletic Training 1997; 32: 45-50.
7. Williams MH et al. (1999). Creatine Monohydrate: The Power Supplement. (Illinois; Human Kinetics).
8. Poortmans JR, Francaux M. Long term oral Creatine Monohydrate supplementation does not impair renal function in healthy athletes. Med Sci Sports Ex 1999; 31: 1108-10.

Muscle Building Supplements that combine best with creatine include Nitric Oxide, ZMA, Glutamine , BCAA and Tribulus. For the latest special offer prices check out: