Creatine


 * Warning: ** "This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease."


 * Definition: ** Creatine is a naturally-occurring amino acid that's found in meat and fish, and also synthesized in the human body in the liver, kidneys, and pancreas. It is converted phosphocreatine and stored in the muscles, where it is used for energy.


 * Sources: ** About half of the creatine in our bodies is made from amino acids in the liver, kidney, and pancreas.

__ Food: __ Wild game, such as turkey and deer, are the richest sources of creatine, however red meat and fish are also sources.

__Popular Brands:__Supplements are most commonly sold as powders, but creatine does come in the form of capsules, tablets, and flavored chews.Platinum Creatine by MuscleTech, Best Creatine by BPI Sports, and CreAde by RSP Nutrition are the 3 most popular brands.

Recommend for high school, college, and pro athletes as well as consistent gym goers. Individuals who partake in mainly anaerobic sports could see a greater benefit. Not many studies have been done on creatine in youth, therefore the University of Maryland Medical Center does not recommend creatine for children or teens.
 * Recommendations: **

__JISSN Useage Recommendation:__ Highly recommended. It is considered the most effective ergogenic aid to date. The recommended dosage is 0.3g/kg/d for at least 3 days followed by 3-5 g/d after to maintain the elevated stores
 * Usage: **

__Label Usage Recommendations:__ Some have a loading phase ranging from 10 - 20 grams a day for the first couple days. Others recommend taking 1 scoop of 5 grams before and after working out.

University of Maryland Medical Center has stated that studies show creatine can slow the progression of ALS, increase strength in people with muscular dystrophy, and increase exercise ability in people with Parkinson's disease.

Most studies have found no significant side effects from the use of creatine. According the the University of Maryland Medical Center, "taking creatine supplements may stop the body from making its own natural stores, although researchers don't know what the long-term effects are. The Food & Drug Administration recommends talking to your doctor before starting to take creatine."
 * Warnings and **** Side Effects: **

** Rankings: **
Effectiveness: 4.75/5 Safety:4.75/5 Cost: 5/5 Ease of Use: 4/5 Total: 18.5/20

__** References **__ http://umm.edu/health/medical/altmed/supplement/creatine

Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. // Neuromolecular Med //. 2008;10(4):275-90. Epub 2008 Nov 13. Review.

Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. // Eur J Appl Physiol //. 2013; 113(4):987-996.

Beck TW, Housh TJ, Johnson GO, Coburn JW, Malek MH, Cramer JT. Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. // J Strength Cond Res //. 2007;21(1):100-104.