What is creatine? How does it work? How should it be taken? Is it safe? These are all questions that cross the minds of skeptical people, especially the one's who plan on supplementing their diet with creatine in the future. This article will provide helpful information on what creatine is and its uses.

Creatine occurs naturally in the foods we eat. It is most abundant in meats such as red beef and fish. Creatine is a natural amino acid (building blocks of protein) that helps to create more adenosine triphosphate (ATP).
ATP is the body's source of energy. It's what actually causes the muscles to perform. By increasing ATP levels within the body, it is said that you have a better chance of muscle performance. These muscle performances come in the form of strength, stamina, and energy.

Creatine monohydrate is the synthetic for of naturally occurring creatine. The term creatine monohydrate translates to one molecule of creatine combined with one molecule of water. 

Creatine is transported into the muscles via the foods we eat. Each muscle is affected differently by creatine. Some studies show that eating high levels of glycogen (sugars/carbs) increases the effectiveness and absorption of creatine into the muscle. Others studies discredit this theory.

How much creatine should be taken? Depending on individual body type, you may require anywhere from 5 to 25 grams of creatine per day. Different sources recommend different quantities. If you were to purchase creatine from a health food store, the label on the bottle or container would give you a recommended dosage.

Also, to make this process easier, many supplements companies are mixing creatine with other products such as protein and carbohydrate drinks to make it more effective.

How long do the effects of creatine last? Most people notice instant increases in strength and energy within a few days after taking it. Some notice added muscle definition and significant gains in weight (water weight) within the first week of taking creatine.

Some don't notice any changes in strength or energy after taking creatine (rare). The length of its effects vary from person to person. On the flip side, creatine effects ware off after only weeks of use.

It has also been reported that creatine produces excess bloating around the abs. Studies have also showed that creatine my place additional stress on the liver and kidneys, although negative reports or side effects with creatine are rare.

What's the best way to make the effects of creatine last long? The "cycling" technique seems to be popular for many. There are different types of creatine cycles. There isn't a right or wrong way to cycle creatine.

Week 1 Load with approx. 20 grams a day
Week 2 - 4 Maintenance dose of 10 grams a day
Week 5 Load with approx. 20 grams a day
Week 6 - 8 Off
Repeat Cycle

To make creatine even more effective, ensure you drink plenty of water. Drink almost double what you normally drink. Water by far is the best supplement for regulation and absorption of creatine. Hydration is the key to creatine effectiveness.

Did you know? Most of the creatine purchased by Americans is produced in China and Taiwan.