Recovery

Creatine Monohydrate 
Information Provided by Washington State University
What about creatine? 
Creatine monohydrate is one of the few dietary supplements that has scientific evidence showing an ergogenic benefit, specifically in performance of repetitive sets of maximal muscle contractions, such as multiple sets of sprints or of strength exercises. It should be stressed that not all of the scientific literature has demonstrated an ergogenic benefit. 

How does creatine work? 
During short-term bouts of high intensity exercise, the majority of the fuel is supplied by the ATP-PC system. ATP is the source of fuel used by your muscle cells. When this ATP is broken down, it must be quickly replenished, which is accomplished through intramuscular stores of phosphocreatine. During recovery between sets of high intensity exercise, the rate at which this phosphocreatine is regenerated is determined by the amount of total creatine in the muscle. Greater amounts of creatine in the muscle allow for faster replenishment of intramuscular phosphocreatine, possibly enhancing recovery and allowing for better performance during repeated sets of high intensity exercise. 

Does it have any side effects? 
The only side effect that is documented in the scientific literature is weight gain. Anecdotal reports of muscle cramping and muscle strains have existed, but these reports have not been supported in the scientific literature. Concerns have been raised about possible kidney stress incurred through creatine supplementation. There is no scientific evidence to indicate that creatine, in dosages used in the literature, causes any type of kidney problems in individuals with healthy kidneys. A recent report in the medical journal the Lancet suggests that creatine supplementation may exacerbate kidney problems in individuals with pre-existing kidney problems. It would be wise for individuals with kidney disorders to consult a physician before using supplemental creatine monohydrate. 

What are proper dosages? 
Research by Hultman et al has determined that saturation can be achieved through 5 days of loading at .3 g/kg body weight and then can be maintained at a dosage of .03 g/kg body weight. Hultman also determined that a loading phase is not necessary and saturation can be achieved within a month's time through as little as 3 g/day. More is NOT better when it comes to creatine supplementation.