• How Effective is creatine?
  Studies have shown that Creatine, when supplemented with proper diet, exercise and adequate hydration, can increase lean muscle mass and strength. It has also been shown to aid in recovery after workouts.

• How Safe is creatine?
  To date there have been well over 75 research articles published about creatine in various journals, as well as a number of papers presented at various meetings such as the National Strength and Conditioning Associations Symposium. These studies reported no negative side effects. The only consistent side effect has been an average water weight gain of 3-5 lbs. Simply put, with the exception of carbohydrates, creatine is the most extensively studied nutritional sports supplement available to today's athlete. Olympic Committee Supports Use of Creatine
  

• Who can benefit from creatine supplementation?
  Even though creatine supplementation is most common with athletes it has a multitude of uses ranging from infants to the elderly. Creatine has been used successfully to treat infants with extrapyramidal movement disorders and creatine deficiencies in the brain. Creatine has also been used successfully to improve patients with neuromuscular diseases such as McArdles disease, neuropathic disorders, inflammatory myopathies, diomyopathy, mitochondrial cytopathy, dystrophies/congenital myopathies, and ALS - Lou Gehrigs disease. Study Shows Creatine Strengthens Elderly and Patients with Neuromuscular Disease - USA Today
  
  Creatine has also been used successfully on reducing muscle fatigue in elderly men. University of Massachusetts Study: 30 days of Creatine supplementation may have a beneficial effect on reducing muscle fatigue in men over the age of 60.
  
  Creatine has also been reported to positively affect lipid profiles in middle-aged hypertriglyceremic patients with high cholesterol. One study reported that 28 days of creatine supplementation reduced total cholesterol 7%. Another study of patients undergoing heart valve replacement suggested that creatine could provide a significant benefit in the response to postoperative medications by enhancing myocardial protection to a point where the need for postoperative medication was greatly reduced. Creatine has also been used successfully to treat gyrate atrophy of the choroid and retina University of Helsinki. Future possibilities for creatine supplementation will include prevention of muscle atrophy in older, health conscious individuals who may also take advantage of creatine's cardioprotective qualities and cholesterol lowering capabilities.
  

• What side effects are caused by creatine?
  There will be an initial weight gain depending on the amount of lean muscle in each individual. This is a result of creatine drawing water into the muscle cell. Taking excessive amounts of creatine may lead to minor upset stomach and diarrhea. Taking creatine and not increasing your intake of water may increase your chances of cramping and dehydration.

• What about cramping?
  No clinical studies have reported any cramping as a result of creatine supplementation. However, there have been several anecdotal reports concerning cramping usually associated insufficient hydration. Drink plenty of water. Athletes on creatine should take a minimum of 16 glasses of 8 ounces each per day.

• What is the longest study on creatine?
  The longest study on creatine, that we have been able to find, is a 5 year study done at the University of Helsinki, Finland. Presented at 7th Congress of the European Society of Ophthalmology, Helsinki, May 21-25, 1984. This study was a five year treatment for gyrate atrophy of the choroid and retina. The only side effect reported was a mild weight gain in 3 of the female subjects.
  

• What is my daily dosage? What about loading?
  Currently there are no dosage amounts set in stone, although there are some common theories. One of the most popular is the loading phase, which consists of taking approximately five grams 3 or 4 times a day for a period of five days. This is followed by a maintenance phase, which consists of 2-5 grams per day thereafter. Another theory suggests that the loading phase is unnecessary and wasteful. An individual supplementing with only the maintenance phase (2-5 grams/day) will have the same muscle saturation in 2-3 weeks as the individual who loads.

• What should I take with creatine and when should I take it? Creatine absorption is quickened when taken with a substance that increases insulin levels, like dextrose. This increased absorption can be achieved by taking creatine with grape juice or any other beverage high in dextrose. Ingesting creatine with a meal will also provide the same effect due to the increased insulin production. Some studies have also shown that exercised muscle will absorb about 12% more creatine than a non-exercised muscle. It follows that taking creatine directly after a workout maybe more helpful, although not necessary to achieve benefits.

• Are there any drug interactions?
  To date, research has not found any drug interactions. Remember that creatine is produced by the body.

• Can diabetics take Creatine?
  Creatine is an amino acid/nitrogenous molecule and does not contain sugar. Diabetics should consult a physician before taking creatine or any other supplement.

• Where does creatine come from?
  Natural creatine is synthesized in the liver, kidneys and pancreas. Creatine can also be ingested by eating red meats and fish. There are approximately 2 grams of creatine in 1 pound of raw beef. Cooking reduces the creatine levels substantially. There are also minute amounts of creatine in cranberries and milk. All commercially available Creatine Monohydrate is synthetically produced. NutraSense uses only Creatine made in the United States from food grade raw materials.
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