Creatine is an essential player in the primary energy source used for muscle contractions. It exists in two different forms within the muscle fiber, as a free (chemically-unbound) creatine and as creatine phosphate. This later form of creatine makes up two-thirds of the total creatine supply. When your muscles contract, the initial fu

Scientists discovered creatine one hundred and sixty odd years ago, but only in the 1980's did they figure out muscle cells can be "loaded" with up to thirty percent more of the compound than they normally carry. In one experiment, creatine-fueled subjects added an average of eighteen pounds to their bench press in less then one month. Creatine users pack on fat-free pounds too, though no one is sure whether all the added mass is lean tissue or if some of it is water weight. (muscle cells fill with water during creatine loading) "Some studies show that twenty to thirty percent of those who try creatine do not get any faster or stronger. This is most likely due to the fact that their bodies have naturally high baseline levels of the compound" (Gower).

Many question how this new product has come about. Such questions talked about are, does the increase in creatine availability actually lead to higher phosphocreatine levels, and, does this translate to increased performance, and increase in strength, muscular endurance, and lower body mass? Over the past few years, studies have examined these questions, and received varying results. One study by Greenhaff, et. al. at the University of Nottingham, showed a statistically significant increase in muscle torque while performing knee extensions during sets two and three, but no significant increase was found during sets four and five. Another study by Birch and Greenhaf showed an increase in power output from iso-kinetic cycling during bouts one and two, but not during bout three. Cook, Grandjean, and Barnes at Texas A&M showed no significant effect on power output and fatigue when comparing a creatine ingesting group to a placebo group during exercise performed on a specially modified cycle ergo meter. Oddland, et. al. suggested that supplementation increases muscle creatine, but does not increase the level of phosphocreatine, which is the substance needed to increase energy. So, as you can see, there are no definitive answers to these questions. (creatine monohydrate)

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