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Creatine Facts

What creatine is

Creatine is an amino acid, like the building blocks that make up proteins. Itís present in many of the foods we eat, and is a naturally-occurring substance.  It is not a drug, nor is it the dangerous substance the uninformed claim it is.

Nitro Micronized Creatine, 500gm
In fact, there is not one peer-reviewed study or laboratory test showing creatine is dangerous (unless you donít take enough water with itóthen it will crystallize, but so will vitamin C under the same conditions).

Click on the image to get the best prices on creatine.

What creatine does

Creatine in the form of phosphocreatine (creatine phosphate) is an important store of energy in muscle cells. During intense exercise lasting around half a minute, phosphocreatine breaks down to creatine and phosphate, providing you with the primary source of energy, adenosine triphosphate (ATP). Output power drops as your cells deplete phosphocreatine, because the body cannot regenerate ATP fast enough to meet the demands of the exercise.

Hmm, you say. A bigger store of phosphocreatine in muscle should reduce the depletion. Thatís right! Extra creatine in the muscle may also increase the rate of regeneration of phosphocreatine following repeated bursts of activity in training or in many sport competitions.

Creatine has another effect that is important to bodybuilders. Creatine pulls water into your muscles, adding volume to them. When the muscles are more full, they can contract harder--this means you have more strength for your workouts. Hefting more weight (safely) improves the rate of muscle gain and fat loss. Additionally, the extra water helps the cells rid themselves of waste (such as lactic acid), thus speeding up recovery.


As a dietary supplement, take 1 1/2 teaspoons (5 grams), mixed into juice or water, 4 times daily for 5 days (loading phase). Thereafter, take 1-1/2 teaspoons 1 to 2 times daily (maintenance dose). For individuals with bodyweights greater than 225 lbs., take 1-1/2 teaspoons 5 to 6 times daily for the loading dose and 2 times daily for the maintenance dose.

Slight caution

Water consumption is importantl, so drink plenty when using creatine. Athletes who engage in intense, regular exercise should consume at least 120 oz of water per day. Drink an additional 16 oz of water for every pound lost during exercise.

Value vs. cost

Creatine ranks near the top of all supplements for benefit. Itís cheaper than the sugar-laden ďsports drinksĒ that do nothing for you. If you want to improve performance, take creatine. Combining it with HMB is a strategy many people are finding works well for them.



Article Authorship

The articles on this site are authoritative, because:

  • Every contributor is an expert in his or her field.
  • The articles comply with the accepted principles of the bodybuilder literature.
  • The articles comply with the teachings of such luminaries as 8-time Mr. Olympia Lee Haney.

 Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.

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If you have any questions, comments, or concerns, please view the aboutus pages, or write to mark @ We do want your business.