Creatine information page

Creatine is NOT a vitamin, mineral, herb, hormone, stimulant or steroid but is found naturally in the human body, and in most animals as well, where it is contained to neatly 95% in the muscles, and the rest in other body parts.

Creatine is required for

Creatine can be manufactured by the body from the amino acid arginine and methionine and is synthesized in the liver, pancreas and kidneys.

Unfortunately you would need to eat about 10 pounds of meat to have the same amount of creatine as you would get by taking 20 grams of creatine monohydrate.

It is used extensively for building muscles and increasing lean body mass and is needed as primary energy source for muscle contractions and it exists in two different forms - free, which is chemically unbound, or in a phosphate form.

ATP - this provides the energy by releasing one of its phosphate molecules - thereby converting to ADP. When this happens the creatine comes in handy - giving back a phosphate molecule to the ADP and recreating ATP.

ATP production is reliant on creatine monohydrate being available in the body - if it is available, more synthesis of this compound can occur, which prevents an over demand on the glycolysis pathway, where glucose is metabolized for energy.

Should the glycolysis pathway be used extensively, a greater amount of lactic acid is formed as waste product - which is what causes the burning sensation during exercising.

Should you then use a supplement to help you rely less on the glycolysis pathway, and instead use the ATP / ADP route, you will be able to exercise longer and harder without a lactic acid build-up with less fatigue and a shorter recovery time after the physical exertion.

Deficiency indications

In double blind, placebo controlled studies, creatine supplementation showed impressive results in exercise results, as well as in weight training. Less fatigue and a reduction of "burning" muscles were also experienced.

Toxicity and symptoms of high intake

No adverse effects have been reported but the effect of long term use have not been determined.

Best used with

Take it with some form of carbohydrate.

When more may be required

Bodybuilding, weight training or during vigorous exercise programs.

Food sources

Beef, pork, turkey, fish and chicken

Creatine is contained in the following Zest for Life

• Millenium 2000 - Slimming and weight-loss capsules

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Nutritional information

Here are some information page on which you can read more about a specific nutrient and the role it plays in our general well-being. Please note - We do not use or sell all of these compounds but include the information for the benefit of our clients and visitors. To visit our selection of vitamin products please click here.