An introduction to Creatine

Creatine, or creatine monohydrate (CM), is a naturally occurring amino acid that helps to supply energy to muscle cells.

Creatine is a supplement which has been the subject of hundreds of studies showing that it is a safe with no side effects.

Creatine Ethyl Ester HCL (CEE) is CM with an ester attached. Esters are organic compounds that are formed by esterification - the reaction of carboxylic acid and alcohols.

CEE is 'supposed' to be more efficiently absorbed and utilized by the body. It does not require an insulin response for maximal absorbtion.

It's more expensive, you wouldn't have to use as much. A normal daily dose is 3g compared with 5g for CM. Some studies have shown CEE to possible cause liver problems.

CM requires an insulin response to maximal uptake. Therefore using it PWO with carbs is ideal. On non training days you chould take it with your highest carb meal. For those who do not eat carbs then a 5g leucine / 250mg ALA combination will create a sufficient insulin response.

In the initial days of CM supplementation people were plagued with stomach upset and bloating. In those days CM had the consistency of sand. These days you can avoind these issues by using micronised CM.

A single dose of creatine is unlikely to have a big benefit. Taking creatine on a daily basis to keep your stores topped off is beneficial. Not just in weightlifting, but other explosive sports.

There are 3 methods of loading creatine The only possible advantage of one over the other is speed of saturation. The studies have typically used 20 g/day for 5 days. You can also load 10 g/day for about 10-14 days. Or just take 3-5 g/day over a span of a month. In the end, you will end up with saturated creatine stores.

One disadvantage of high dose creatine loading is the potential for gastric upset. This might be one reason you'd choose to do lower doses for longer durations.

As creatine stores are filled, creatine transporters downregulate. As long as your stores remain full, that will probably remain so in a cell's attempt to maintain relative homeostasis. If consumption of creatine is ceased, the levels will drop as they are used over time, and the transporters will upregulate again in response.

Therefore to ensure normal production of creatine a week off supplemtation after every 8 weeks is a sensible approach.