Creatine

Creatine is a non-essential amino acid that can be synthesized in the body from arginine, methionine and glycine. Creatine is used quite often by athletes and sports enthusiasts who require strength for short periods of time (muscle training, racing, rowing)

=Properties= -Promotes the development of muscle mass

=Complements= None Known

=Antagonists= None Known

=Deficiency= -In people w/ degenerative muscle pathologies (research is on-going)

=Therapeutic Indications= -Sports training requiring strength for short periods of time

=Contraindications= -Renal Problems

=Food Sources= -Food w/ high protein content, such as meat, fish, legumes and nuts

=Therapeutic Dose= 3g/day for 4 weeks or 20g./day in four individual doses over the course of 5-6 days, then 2-10g. to maintain muscle mass. Take creatine w/ monosaccharides (simple sugars) to improve absorption.

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Creatine Monohydrate (CM) • A crystalline substance used in the muscle tissue for production of phosphocreatine-used to make ATP. • -CM increases phosphocreatine levels in most people when they exercise or ingest a carbohydrate • -30% of people do not retain it in their muscles • -Those who retain have increases in lean muscle mass • -20 gm/day by people who have moderate activity or are sedentary have improved performance and delay of muscle fatigue with short duration, high intensity exercise –sprinting/ weight lifting. Elderly gain minimal results. • CM doesn’t increase endurance, because of increased muscle gain. • -Clinically it improves performance in people with muscular dystrophy –10 gm adults/ 5gm children • -Patients with CHF had improved heart function with it IV. • -CM reduces total chol/triglycerides –no change HDL/LDL ratios • Deficiency: Those who don’t eat or digest red meat/ RA/Resp disease • Interactions –caffeine counters effects of CM. Avoid with kidney dz