Creatine Monohydrate

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Quick Creatine FAQ:

What is creatine?
Our body naturally makes the compound and uses it to supply energy to the muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate). 
Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine is creatine monohydrate because it contains more creatine per weight of material than any other source.

Are there any harmful side effects?
No adverse effects have been reported in any studies. NONE! Creatine is not only effective, but also totally safe. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages.

What about the combination of creatine and caffeine?
There was a controversial research study published in 1996 in the Journal of Applied Physiology about creatine and caffeine; however, if you read that article, you'll find that caffeine had no effect on creatine uptake into muscle. A more recent study by Vanakoski, et al. in 1998 investigated the pharmacokinetics of caffeine and creatine, both alone and in combination. They reported when creatine was used alone or even in combination with caffeine that, "creatine was rapidly and efficiently absorbed, as reflected by plasma concentrations." Because researchers concluded that creatine was efficiently absorbed even when combined with caffeine, it does not appear from the results of this study that caffeine exerts a negative effect on the uptake of creatine into muscle tissue.

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