Creatine is one of the most popular and time-tested bodybuilding products around. Creatine is a safe, naturally occurring substance, found in most protein sources, meats and even produced in our own bodies. It works by helping to transport water and sodium into the muscle cells. Sodium is a powerful energy component in cells and thus gives the muscles an extra performance boost. When the creatine is used up, it is automatically converted into a useless substance called creatinine and excreted out of our bodies.

Creatine stays in the muscle system for about 4 weeks, so there is typically a “loading phase” in which more creatine is needed at the beginning to help quickly raise the creatine levels. Once the loading phase (typically one week) is completed, the maintenance phase begins. The dosage is reduced and intake continues for 8-12 weeks, at which time it is typically recommended that you cycle off creatine. "Cycling off" simply means taking a break from using creatine so that its effectiveness is replenished.

Some of the arguments against the use of creatine include the effects of bloating from increased water retention and theory that muscle gains while on creatine are nothing more than just “water weight”. Since creatine helps transport water and sodium to the muscle cells, the cells will typically increase in volume during the creatine cycle. This increased volume is sometimes incorrectly attributed muscle gains when it might just be excess water. After cycling off creatine, some of the excess water may leave the muscle cells, which again might incorrectly be perceived as muscle loss. Everyone has a different experience and results vary from person to person.

While the most common form of creatine is called “Creatine Monohydrate”, newer forms of this substance have recently been increasing in popularity. Kre-Alkalyn is a form that is supposed to be “ph buffered” meaning that it won’t turn into creatinine as quickly. Ethyl ester is another form of creatine that is supposed to have a better absorption rate.

Today, creatine is found in many bodybuilding products. Creatine can be purchased by itself, but is often included in pre-workout supplements, post-workout or recovery products, and sometimes even protein powders. Creatine comes in the form of pills, powders, capsules and sometimes pre-mixed drinks. While on a cycle, creatine should be consumed every day, even on non-training days. If your primary creatine source is a pre-workout drink, it is recommended that you get a supplementary source of creatine to take on your days off.

Although creatine is known as a safe substance, consuming too much can cause problems. Since creatine converts to creatinine and is filtered out by the kidneys and liver, consuming a considerable amount more than recommended can lead to damage. Be sure to consume only the amount recommended on the product label.

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