| Creatine is formed in the human body from the amino acids methionine, glycine and
arginine. The average person’s body contains approximately 120 grams of creatine
stored as creatine phosphate. Certain foods such as beef, herring and salmon, are fairly
high in creatine. However, a person would have to eat pounds of these foods daily to
equal what can be obtained in one teaspoon of powdered creatine.
Creatine is directly related to adenosine triphosphate (ATP). ATP is formed in the
powerhouses of the cell, the mitochondria. ATP is often referred to as the “universal
energy molecule” used by every cell in our bodies. An increase in oxidative stress coupled
with a cell’s inability to produce essential energy molecules such as ATP, is a hallmark
of the aging cell and is found in many disease states.
Key factors in maintaining health
are the ability to: (a) prevent mitochondrial damage to DNA caused by reactive oxygen
species (ROS) and (b) prevent the decline in ATP synthesis, which reduces whole body
ATP levels. It would appear that maintaining antioxidant status (in particular intracellular
glutathione) and ATP levels are essential in ghting the aging process.
It is interesting to note that many of the most promising anti-aging nutrients such as CoQ10, NAD, acetyl-l-carnitine and lipoic acid are all taken to maintain the ability of the
mitochondria to produce high energy compounds such as ATP and reduce oxidative
stress. The ability of a cell to do work is directly related to its ATP status and the health
of the mitochondria. Heart tissue, neurons in the brain and other highly active tissues
are very sensitive to this system. Even small changes in ATP can have profound e ects
on the tissues’ ability to function properly. Of all the nutritional supplements available
to us currently, creatine appears to be the most e ective for maintaining or raising ATP
levels.
How does creatine work?
In a nutshell, creatine works to help generate energy. When ATP loses a phosphate
molecule and becomes adenosine diphosphate (ADP), it must be converted back to
ATP to produce energy. Creatine is stored in the human body as creatine phosphate (CP)
also called phosphocreatine. When ATP is depleted, it can be recharged by CP. That is, CP
donates a phosphate molecule to the ADP, making it ATP again.
An increased pool of CP means faster and greater recharging of ATP, which means more work can be performed. This is why creatine has been so successful for athletes. For
short-duration explosive sports, such as sprinting, weight lifting and other anaerobic
endeavors, ATP is the energy system used.
To date, research has shown that ingesting creatine can increase the total body pool
of CP which leads to greater generation of energy for anaerobic forms of exercise, such
as weight training and sprinting. Other e ects of creatine may be increases in protein
synthesis and increased cell hydration.
Creatine has had spotty results in a ecting performance in endurance sports such as
swimming, rowing and long distance running, with some studies showing no positive
e ects on performance in endurance athletes. Whether or not the failure of creatine to
improve performance in endurance athletes was due to the nature of the sport or the
design of the studies is still being debated.
Creatine can be found in the form of creatine monohydrate, creatine citrate, creatine
phosphate, creatine-magnesium chelate and even liquid versions.
However, the vast majority of research to date showing creatine to have positive ef fects
on pathologies, muscle mass and performance used the monohydrate form. Creatine
monohydrate is over 90% absorbable, contrary to what some companies and “gurus”
have claimed.
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