Creatine monohydrate was first discovered in 1832 and only reached popularity as a supplement in the early 1990's. It is made in the body as well. The kidneys, liver and pancreas make creatine from arginine, glycine and methionine. It builds strength and increases muscle mass. It has also been shown to help patients with neuromuscular diseases as well. Start with 5g before your workout and 5g after your workout and 5g in the morning on days you do not workout. This level has been shown to be safe up to 15g a day. It is not known if increasing above 15g a day can do harm.
There is no current proof that creatine monohydrate supplementation causes muscle strain, muscle cramps, heat injuries or any other side effect.
-Regulatory Toxicology Pharmacology, 45:242-251, 2006'
A.J. McAlendin
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