Polk 1
Dietary Supplement / Ergogenic Aid
Creatine
What is creatine? Creatine is a nitrogen containing compound found in the muscles
usually completed with phosphate to form phosphocreatine. Phosphocreatine is a phosphate
molecule attached to it. It is basically a supplement various form such as power, pill, gels, candy,
etc. Creatine provides both strength and endurance. Creatine doesn’t seem to improve strength or
body composition in people over 60. When taking creatine you have to increase your water
intake. It boost a person’s metabolism to make you perform better. Creatine can be found in some
different types of food; it can mostly be found in meat products. Creatine can be can be formed
in the kidney and liver from two amino acid, glycine, and arginine. When taking creatine a
person must drink plenty of fluids. “Although creatine has been known for years to play an
important role in energy metabolism, it is only within the past year 15 years or so that
considerable research has been devoted to evaluate the potential ergogenic effect of creatine
supplementation” (Williams 246).
Most of the creatine is found in the human muscles. “About 60 percent of the total
muscle creatine is PCr, and the remainder is free creatine” (Williams 247). Creatine provide
more energy, and the ability to train harder than you expect. The carbohydrate solution in
creatine increases muscle creatine levels more than creatine alone, creatine sports drinks have
become popular. “Another theory suggests that creatine supplementation may have favorable
effects on anabolic hormones, particularly human growth. A single large dose of creatine
monohydrate (20 grams) increased growth hormones secretion in the 6-hours period following
ingestion, and most of the increase increases between 2-6 hours after ingestion. Exercising
stimulates human growth release, and because creatine supplementation appears to have no
Polk 2
additive effect this theory appears to have little support or value for the athlete in training
“(Williams 247).
Creatine can have different effects on a person’s performance. Some people may or may
not gain weight while taking creatine. Depending how much a person weigh can or cannot affect
their performance depending on what sport they play. Some people need a certain to recovery
from a work out while playing sports. I think with creatine since it boost their metabolism it will
not matter the time of recovery. While exercising it can make them much themselves harder than
usual. Creatine could probably be a test for a person’s performance. Creatine can cause muscles
to hold water, but the intake of water still have to increase. “Research regarding the effects of
creatine supplementation on exercise performance continues at a solid pace” (Williams 247).
“Creatine supplementation might improve speed in repetitive sprints, important for many sports,
