What is Creatine? Well Creatine is a molecule that helps pro-

duce energy in the form of glucose (sugar). It

bonds with Phosphate and gives the Phos-

phate to Adenosine Diphosphate (ADP) cre-

ating ATP which turns to glucose in a reac-

tion called the Krebs Cycle. The energy then

fuels your muscles allowing you to workout

longer and harder (What is Creatine).

??

CREATINE AND

ATHLETIC PERFORMACE

So, Does it work? With rigorous experiments from the Uni-

versity of Wales in the United Kingdom,

“Results indicate that Cr supplementa-

tion can increase muscle strength but

only in subjects whose estimated Cr up-

take and body mass are significantly

increased; the greater the Cr uptake

and associated body mass changes, the

greater the performance gains.”

What about side effects? Creatine actually doesn’t have any re-

ported side effects. It is safe to use if

used properly. 20 grams of Creatine a day

is often the recommended amount. Many

experiments on side effects came up as

negative. McMaster’ University’s conclu-

sion of its Creatine experiment is this:

“There were no significant side effects

of treatment or exercise training”

Conclusion Creatine if taken as recommended

is safe to use and is a proven way to

gain muscle and strength faster than

weightlifting alone.

“The results demonstrate that Cr inges-

tion can increase whole body exercise

performance”

- University of Nottingham Medical

Works Cited

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<http://www.creatinemonohydrate.net/creatine_background.html>.

"Creatine Reactions." Creatine Information Center. Web. 20 Feb. 2011.

<http://www.creatinemonohydrate.net/illustrations-reactions>.

"Creatine Supplements - Monohydrate, Ethyl Ester, Pills & Powders - On Sale Now! | Muscle &

Strength." Muscle & Strength - Huge Muscle Building Site, Store & Community. Muscle and

Strength. Web. 21 Feb. 2011.

<http://www.muscleandstrength.com/store/category/creatine.html>.

Kilduff LP, Pitsiladis YP, Tasker L, Attwood J, Hyslop P, Dailly A, Dickson I, Grant S. Effects of cre-

atine on body composition and strength gains after 4 weeks of resistance training in previously

nonresistance-trained humans. Int J Sport Nutr Exerc Metab. 2003 Dec;13(4):504-20. PubMed

PMID: 14967873.

Law YL, Ong WS, GillianYap TL, Lim SC, Von Chia E. Effects of two and five days of creatine load-

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May;23(3):906-14. PubMed PMID: 19387386.