What is creatine, and how does it work?
Creatine is a natural nutrient called an amino acid. The body makes creatine in the liver, pancreas and kidneys. We also get 1–2 grams of creatine each day from protein sources such as meat, poultry and fish. Roughly 95-98% of the creatine is stored in our muscles and is primarily responsible for restoring ATP energy, which is necessary for short, highintensity bursts of power. Creatine supplementation makes it possible to put greater demands on the muscles in training, increase muscle mass and improve bursts of power in competition. Performance benefits are limited to sports that need energy for short, intense movements such as football, baseball, sprinting and wrestling. The American College of Sports Medicine notes that “creatine supplementation has not been shown to improve longer duration aerobic-type [activity].” What are the risks? 1. Creatine is a dietary supplement and is not regulated by the FDA. Manufacturers are not required to prove its purity, safety or effectiveness. 2.
