Dietary Supplements Facts and Information - Creatine Monohydrate

Creatine Monohydrate

The recommended daily dosage of Creatine is 5g. Food sources of Creatine are: Salmon, Pork, Beef, and Tuna. However, you would have to eat about 2 ½ pounds of beef per day in order to meet the recommended dosage of Creatine. Each person’s capacity for Creatine storage is different. Most of the body’s Creatine is stored within the skeletal muscles. The body cannot utilize excess stores and excretes it through urination. If you are genetically predisposed to store larger amounts, then you will not benefit from additional Creatine supplements. The body can synthesize Creatine from Amino Acid stores if needed but not in any appreciable amounts.

Creatine works by assisting in the regeneration of Adenosine Triphosphate (ATP). This allows the muscles to perform contractions for longer periods before becoming fatigued. ATP is used mostly in short burst type muscle contractions. A common practice is called "loading" as recommended by the manufacturers of Creatine. This involves taking large doses (20 g/day for a about a week) and then reducing the dosage to 2 to 5 g/day.

Possible Health Hazards: dehydration, muscle cramps and muscles injuries.

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