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Creatine Monohydrate
DESCRIPTION
Creatine Monohydrate is a white, odorless crystalline powder, clear and
colorless in solution. In Germany, it is known as Kreatin rein.
BIOCHEMISTRY
Creatine Monohydrate has the formula C4H9N302
-H20. Creatine is the guanidine-derived, phosphorylated
compound which maintains cellular ATP homeostasis in the higher animals.
INDICATIONS
Wound healing, athletics (especially anaerobic exercise), animal feed
supplement (e.g. horse racing), and flavoring formulas.
PHYSIOLOGY
Creatine occurs in highest Concentrations in skeletal muscle, followed
by cardiac and smooth muscle, brain, kidney and spermatozoa. Strenuous
exercise rapidly uses up cellular reserves of creatine phosphate to
replace ATP, the only chemical that powers muscle contraction and
relaxation. Creatine Monohydrate is a very bioavailable source of creatine,
which can readily combine with normally abundant phosphorus stores to
replace creatine phosphate. Six subjects performing 5 sets of 30 maximal
contractions with one-minute recovery periods had greater peak muscle
torque production in the final 10 contractions of set 1, throughout sets 2
to 4, and during the middle ten contractions of set 5 after creatine
monohy-drate supplementation for 5 days, compared to baseline performance
and to six subjects taking placebos. They also had lower plasma ammonia
accumulation, supporting the hypothesis of improved ATP replacement. No
difference was seen in blood lactate levels. The body shows an adaptive
response,
building creatine stores in the muscles more rapidly when subjected to
at least an hour a day of intense exercise along with frequent creatine-loading.
"One hour of hard exercise per day using one leg augmented the
increase in total creatine content of the exercised leg, but had no effect
on the collateral."
DIRECTIONS FOR USE
5 grams in water, four to six times per day, for at least two days,
accompanied by at least one hour of intense exercise per day, for athletic
performance. 5 grams corresponds to the creatine content of 1.1 kilograms
of fresh, uncooked steak.
TOXICITY, CAUTIONS & CONTRAINDICATIONS
The oral LD50 in mice is in excess of 9,000 mg per kg body weight.
Non-toxic. No side effects were reported in the research.
SCIENTIFIC REFERENCES
• Harris, R. C., et al. (1992) Elevation of creatine in resting and
exercised muscle of normal subjects by creatine supplementation. Clinical
Science 83: 367-74.
• Greenhaff, P L., et al (1993) Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clinical Science 84; 565-71.
• Hackman, R. (1994) Creatine: Muscle Energy Wonder. Health Foods Business January 16, 21.