Product Reviews
Creatine Monohydrate
What it is: Creatine is a high-energy compound comprised of three amino acids (arginine, glycine and methionine).
What it does: Creatine fuels intense exercise lasting about thirty seconds or less.
Verdict: When ATP (the body's high energy compound) stores are depleted, creatine takes over to provide additional energy during intense exercise. After creatine supplies are exhausted, the body has no more energy and reaches fatigue in all-out, short duration activities. Peer reviewed research has shown that supplementation with creatine monohydrate does benefit many individuals in this regard. Increases of several pounds of muscle and improved power output have been reported in the vast majority of studies. It has not proven effective for endurance based activities, however.
Creatine does not work for everyone, as some people are termed non-responders. Approximately half of the body's creatine stores are derived from eating meat-based foods (the other half is synthesized endogenously in the liver and kidneys). Thus, those that who eat beef and poultry frequently tend to have higher creatine stores than those who don't, and therefore tend to be less likely to benefit from supplementation. What's more, creatine doesn't seem to be as effective for women as it is for men, the reasons for this unclear at present.
In sum, creatine can be an effective supplement for those involved in serious strength training and plyometric exercise. It will increase lean muscle and power in many hard-training individuals. Don't expect a miracle, though. You will not achieve "steroid-like" results. Gains in muscle will be limited to a few pounds, maximum. Creatine works best for serious fitness competitors and athletes, where small increases in performance and/or muscle (i.e. cutting a millisecond off your sprint time or pumping out an extra rep in powerlifting meet) can make the difference between winning or losing.
Side effects: Outside of unsubstantiated anecdotal reports of muscular cramping, the product does not appear to pose any significant health risk. Some claim that they experience water retention from creatine supplementation, however most of the water seems to be within the muscle rather than subcutaneous (i.e. beneath the skin), and thus shouldn't cause visible bloating in most people.
SUPPLEMENT GRADE: B
DISCLAIMER: The preceding review is meant for educational purposes only and should not be taken as advice on whether or not to use a particular product. Always consult your physician before taking any supplement.
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