ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Effects of Creatine

Updated on July 3, 2011

Understanding Creatine

A Detailed Study of Creatine and its Effects on Human Body

Creatine is a substance that is usually found in living organisms, and in the human it’s concentrated in themuscles. Creatineiscomposedofthreeamino acids:arginine,glycineand methionine. The liver has the ability to mix up these 3 substances in order to produce creatine. Another great source of creatine comes from food products (meat, fish, etc).A man of 70Kg has about 120 grams of creatine in his body.

What is the main purpose of creatine?

Creatine is a source of energy for the muscles.

This source of energy comes from a substance called ATP. Whenever muscles cells use up this substance (ATP), another chemical is formed (ADP). Creatine has the role of transforming ADP back into ATP, and thus providing the cell energy it needs.

Bigger muscles

Creatine makes the muscles retain more water and increase in size. This, however, does not increase the strength with the same ratio.

It counters the storage of the lacticacid

After a period of physical exercises, the muscles create “the lactic acid”, a substance that can reduce the endurance of a person. You probably have experienced it after doing a lot of exercises at the gym (it can feel like a muscle burn). Recent studies have shown that creatine can partly prevent this from happening. The same effects are produced bybetaalanine.

More proteins

Creatine can accelerate the process of protein creation in your body and helps reduce their use. This makes you more efficient and can improve your strength

Not only stronger, but taller

It was observed that 20 grams of creatine can stimulate the secretion of 80% more growth hormones that normally. This worked only for young people, and it’s now suggested by doctors for kids which are short of stature.

Creatine can also reduce the level of badcholesterolandtriglycerides. These substances are responsible forcardiac and circulatory diseases.

Are the 120g produced by the body sufficient?

If you have a normal lifestyle they can be, but if you work out and do many exercises then your body will ask for more. The whole philosophy behind the creatine supplements takes into account the fact, that the reserves of creatine in our muscles are limited. Taking creatine gives the muscles more energy, and if the muscle is used more frequently, it becomes bigger and stronger.

The excessive creative in the body is transformed by the kidneys into a substance that is eliminated thoroughurination. This process uses the kidneys so, it’s not recommended for people that have problems with it. A high level of creatine is normal for athletes, but a small quantity means that the person has some health problems.

The creatine industry

Creatine is the highest sold product to athletes. In 1998, total sold value of creatine products was $200 million. Nowadays, creatine is even more popular and total sales exceed $2billlion. The success can be explained by good advertising campaigns and real benefits.

These benefits are mainly related to higher endurance, which can make you less tired during physical exercises. This makes you to better work your muscles and to increase their strength.

Do we need to practice in order to make the use of creatine more efficient?

Creatine lets you work more, but doesn’t work your muscles for you. This is the starting point were many sales people wrongly inform the consumer. There are other important elements like nutrition, practice, etc that must be taken into account. The most important effect of creatine is a higher endurance. It allows you to practice often, thus working your muscles more, and developing them faster.

The energetic effects of creatine use come from just after the pills are taken. The increase in muscles comes after several days and muscle growth starts only after a couple of month of practice. It can also depend on the metabolism of the person and frequency of doing physical exercises.

In what forms does creatine come?

Creatine can come aspowder(mostpopular),liquid,pill,gumoreffervescentpowder.

Creatine powder

It is the most used form of creatine. It is mixed with watercarbohydratesor juices and it’s drinkable. It is the cheapest form, but it has its disadvantages:

  • A strange taste that can only be eliminated usingmicronizedcreatine
  • A somewhat inefficient absorption rate 40%. Therefore, if you take 4g you will get only 2g in your blood.
  • A rare side effect is stomach problem (indigestion).
  • Makes you thirsty. It is known that creatine absorbs a lot of water and you should drink regularly.
  • It can be harder to take an exact quantity of substance because it is hard to measure the quantity of powder with a spoon.

The main advantages are:

  • Price – the best
  • It is easy to take and requires only water
  • It’s been tested and approved

Liquid creatine

The biggest advantage of taking liquid creatine is its efficiency (65%), but it’s also more expensive. This method also can turn your creatine into another product that is useless for the body. Only a few tested companies proved that the liquid contains only creatine. Therefore, it’s better not to buy it.

Creatine pills

These pills have the same effect as powder. They are easier to take and you don’t need to mix them with water and other substances. You can have them with you at any moment in a special pillbox. The dosage can be a disadvantage because the pills may be of 5g and you would want to take only 3g.

Bubble gum with creatine

When you chew the bubble gum, the creatine in it releases gradually which becomes dissolved with saliva and can be absorbed by the body directly from the place under your tongue. The advantage is that it has better absorption rates (75%).

Creatine as Effervescent Powder

It’s the most efficient with 90% absorption rates. It is also packed with other energizing substances, like those used in Red Bull.

Which form is the best?

It all depends on your priorities: the best price is of creatine powder while the most efficient is effervescent creatine. No matter what you take, you must ask for the purity. Some merchants sell cheap creatine, but you only get half of the real substance. It’s recommended to take creatine with over 90% purity.

Types of creatine

There areseveraltypesofcreatine:monohydrate creatine,phosphatecreatine(the form thatisstoredinmuscles),citratecreatine,pyruvatecreatine,ethylatedcreatine,etc.Every year new combinations are made. Some argue for citrate creatine that has an absorption rate of 90% as opposed tomonohydrate creatinewhich has only 50%. The supporters ofphosphatecreatineargue that this is the form used by the body, and thus this is what people should take. There hasn’t been a conclusive study which is the best, but the most used one iscreatinemonohydrate

Creatine and Health Issues

Creatine is a safe product if people don’t take more quantities then needed. On the short term the creatine has been proved to be safe and there are rare cases with minor side effects such as stomach problems and dehydration. The side effects can be avoided if they are taken with a lot of water. Creatine doesn’t make you impotent and doesn’t affect your state of mind.

There aren’t long-term effects either, but creatine can interact with certain pharmaceutical products and can be stressful for a weak kidney. To avoid the kidney problem you should always take the recommended dose.

You must take the minimum necessary quantity for improving your performance and muscle gain. If you double de dosage you won’t be able to increase your muscle mass with the same rate. The recommended amount that a person should take is 5g-6g workout. If you take a more efficient form, then you should take a smaller amount.

Other substances can improve the efficiency of creatine. The most used substance is dextrose (40g for 5g of creatine), which should be taken 20 minutes after creatine, because it has faster effects. You can also take juices that contain sugar. Other substances that increase the insulin level can help, but should be taken by people that have low amounts of insulin in their body.

Your body shouldn’t be given creatine all the time. It is recommended that you take a week brake after one month of usage. It’s better to be safe than sorry.

Creatine should be taken 15 minutes before the workout and it stays in your body for 2 hours. Therefore, you should work harder during those 2 hours and then take a brake.

Alcohol shouldn’t be taken with creatine because it lowers the effects. You can also get hurt in the gym if you handle weights after drinking… Also coffee reduces the creatine effect.

How to maintain results

People that take creatine must not suddenly stop working out or taking creatine. If you want to stop using creatine, but maintain the same muscular mass, you should gradually decrease the quantity of creatine taken and increase the gym time. If you don’t work out and don’t take creatine for more than 3 months your muscles will become as they were before you started taking creatine.

The rules of taken creatine are:

  • 5g daily dosage for maintaining your creatine level
  • At least a daily walk in the park to maintain physical activity
  • Take daily: simplecarbs(20-90g)andproteins(10-50g)improvescreatineabsorption,at leastinthe first daysofadministration. Also alphalipoicacid(ALA),taurine,ribose,beta-alanine,can alsohelp improving the efficiency.
  • Creatine should be taken before the workout. In the days that you take a brake, you can take it anytime of the day.
  • It is useless to combine creatine with natural juices
  • Never take more than the recommended dosage.


    0 of 8192 characters used
    Post Comment

    • profile image

      J miller 

      4 years ago

      Ill add something to this. Creatine will help children grow taller. At least with my kids it has. I'm short, my kid have always been a bit short. I started my 13 year old on protein which also had creatine in it. He exercised daily for wrestling. He shot up 4 1/2" in 2 months and a week. Per his doctor. 6 of those weeks he was on the protein with creatine. We stopped for awhile and then did it again for 6 weeks. He shot up Some more. I've read that this has been observed in children in tests done before. We stopped it for a few months when wrestling season ended. Started it back up again recently for football, shot up a few more inches and put on weight as well. Wrestled at 90# now is 105, only 5 months later. People can judge omg your giving your child creatine ect, but how many of them are giving their children all of the crap 99% of most American children eat? Sodas Hyd corn oil everything no veggies no exercise sit in front of the tv and play Xbox all day obese little kids that can't run jog heck fast walking seems to wind them. My son eats healthy, exercises and is A happy healthy sad to say NOT normal american kid. Anyways, I hardly ever see anyone comment on effects on kids so that's why I have. I don't know if these results will be the same for every kid out there, prob not. But for a kid that's short in stature I'd say it's worth a shot.

    • profile image


      5 years ago

      Why is your grammar so poor?


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)