Creatine (usually in the form of Creatine monohydrate) is a supplement taken to enhance anaerobic performance. Creatine monohydrate is a white, odorless crystalline powder, clear and colorless solution.

Creatine helps with resistance training by bloating the muscle with Creatine rich fluid. This allows for greater leverage and requires the muscle to move less and lift more weight.

The good: many people report increasing their lean muscle mass between 6-10 lbs. while using CM, though gains seem to stop after that point for most individuals. CM in nontoxic, even in large amounts.

The bad: some people report symptoms including headaches, clenched teeth, and the sound of blood rushing in their ears while using CM. Creatine effects on blood pressure are an open question. Since it has the effect of fluid retention in muscle, it might increase blood pressure in the same way high sodium levels do, but this has not been established or refuted. Also, it is expensive. In addition to this, one other symptom reported is stomach cramps. Reducing the intake of Creatine lead to a reduction in severity of the cramps.

Some very good results have been reported, like a 20 lb body weight gain in 6 weeks and strength increases, while others have reported no significant gains whatsoever while taking the supplement.

A word of warning for those that need to undergo a medical test while on Creatine, Creatine creates a byproduct called creatinine, which may show up on medical tests. Creatinine is usually a sign of kidney problems, but it is harmless as a side effect of Creatine supplements. In other words, this is a false positive result. Always make certain you are drinking plenty of water. This is especially important to help the kidneys deal with the abundance of nutrients that bodybuilders seek to keep in their blood. Consider dropping supplements such as CM about a week before taking a blood test for insurance or a physical.

Usually, the use of Creatine is split into a loading and maintenance phase. During the loading phase, large quantities of CM are taken. Because the Creatine only slowly disappears from the body, a maintenance phase is which less Creatine is taken will still provide the body with adequate levels of Creatine.  For most users it is recommended to tale a loading phase when first starting the CM. For 5 to 7 days, take a teaspoon (appox 5 grams) 5 times per day. After that go on maintenance at 5 grams twice per day.

It is discouraged to use caffeine while on Creatine; while Creatine makes your muscles hold water, caffeine will do the opposite, thereby reducing the effects of the Creatine intake.

Don’t mix Creatine with citrus juice. Orange, grapefruit, cranberry, in fact, most fruit juices have been most recently found to neutralize the activity of CM. The reason is the waste product creatinine develops. A lot of you put Creatine on your tongue and drink it down with grapefruit juice. If you have taken Creatine this way in the past, stop now! You are not getting Creatine, you are getting waste product.

Do mix Creatine with warm water - in a glass. This is the only way to ensure you’re getting the full benefits of Creatine in its dry form. Creatine does not have to dissolve to be effective.

Do be sure to drink a full eight ounce glass of water 8 times a day. Creatine pulls water from other parts of the body to perform its work in cell volumization of the muscle. This is what makes the muscle larger and firmer. Replenish you H2O!