Creatine
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| Creatine | |||||||||||||||||||||||||
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| Common names | Creatine, N-Carbamimidoyl-N-methylglycine, Methylguanidoacetic acid | ||||||||||||||||||||||||
| Systematic name | 2-[Carbamimidoyl(methyl)amino]acetic acid | ||||||||||||||||||||||||
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| Summary sheet: Creatine |
Creatine (and it's derivatives hydrochloride, malate, nitrate, etc) is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation and accessibility of energy in the form of adenosine triphosphate (ATP). Creatine was identified in 1832 when Michel Eugène Chevreul isolated it from the basified water-extract of skeletal muscle. He later named the crystallized precipitate after the Greek word for meat, κρέας (kreas). Early analysis showed that human blood is approximately 1% creatine.
Creatine is a molecule that stores high-energy phosphate groups in the form of phosphocreatine (creatine phosphate). During periods of stress, phosphocreatine releases energy to aid cellular function. This is what causes strength increases after creatine supplementation, but this action can also aid the brain, bones, muscles, and liver. Most of the benefits of creatine are provided through this mechanism.
Creatine can be found naturally in some foods such as meat, eggs, and fish. Creatine supplementation confers a variety of benefits, notably neuroprotective and cardioprotective. It is often used by athletes and bodybuilders to increase both power output and lean mass.
Chemistry
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Synthetic creatine is usually made from sarcosine (or its salts) and cyanamide which are combined in a reactor with catalyst compounds. The reactor is heated and pressurized, causing creatine crystals to form. The crystalline creatine is then purified by centrifuge and vacuum dried. The dried creatine compound is milled into a fine powder for improved bioavailability. Milling techniques differ, resulting in final products of varying solubility and bioavailability. For instance, creatine compounds milled to 200 mesh are referred to as micronized.[1]
Pharmacology
Carbohydrates provide quick energy in an anaerobic environment, while fats provide sustained energy during periods of high oxygen availability (low-intensity exercise or rest). The breakdown of carbohydrates, fats, and ketones produces ATP (adenosine triphosphate). When the cells use ATP for energy, this molecule is converted into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine exists in cells to donate a phosphate group (energy) to ADP, turning this molecule back into ATP.
By increasing the overall pool of cellular phosphocreatine, creatine supplementation can accelerate the recycling of ADP into ATP. Since ATP stores are rapidly depleted during intense muscular effort, one of the major benefits of creatine supplementation is its ability to regenerate ATP stores faster, which can promote increased strength and power output. Over 95% of creatine is stored in muscle at a maximum cellular concentration of 30uM. Creatine storage capacity is limited, though it increases as muscle mass increases.[2] If we were are to assume a 90 kg male with an average physique, his total creatine stores would be about 140 g.
Without supplementation, creatine is formed primarily in the liver. The two amino acids, glycine and Arginine, combine to form Ornithine and guanidoacetate. This is the first of two steps in creatine synthesis, and although rare, any deficiency of this enzyme can result in mild mental retardation and muscular weakness.
Subjective effects
The effects listed below are based upon the subjective effects index and personal experiences of PsychonautWiki contributors. The listed effects will rarely (if ever) occur all at once, but heavier dosages will increase the chances and are more likely to induce a full range of effects.
In comparison to the effects of other nootropics such as noopept, this compound can be described as conferring both physical stimulation and cognitive stimulation.
Sensory effects
- Perception of increased weight - Creatine may have a large effect on increasing overall weight due to water retention. Due to this, creatine, rather than altering perception, manifests itself in a physical bodily change. Degree of increase is dosage-dependent.
- Appetite enhancement
- Bodily control enhancement
- Stamina enhancement
- Tactile enhancement
Physical effects
- Stimulation - The stimulation which Creatine presents can be considered as subtle, yet persistent and energetic comparable to that of caffeine, yet even less forced in nature.
- Headaches
- Muscle spasms
- Stomach cramps
- Dehydration
- Diarrhea
Cognitive effect
- Wakefulness
- Rejuvenation
- Anxiety suppression
- Thought connectivity
- Thought organization
- Focus enhancement
- Analysis enhancement
- Motivation enhancement
- Memory enhancement
- Irritability
Toxicity and harm potential
There are no clinically significant side-effects of creatine supplementation acutely. Numerous trials have been conducted in humans with varying dosages, and the side-effects have been limited to gastrointestinal distress (from too much creatine consumption at once) and cramping (from insufficient hydration).
Studies that use a dosage range typical of creatine supplementation (in the range of 5g a day following an acute loading period) note increases to total body water of 6.2% (3.74lbs) over 9 weeks, 1.1kg over 42 days,[3] . This effect may be responsible for creatine's capability to increase perceived body weight.
Regardless, it is strongly recommended that one be familiar with harm reduction practices when using this drug.
Lethal dosage
It is strongly recommended that one use harm reduction practices when using this drug.
Tolerance and addiction potential
The chronic use of Creatine can be considered as not addictive with a low potential for abuse. It does not seem to be capable of causing psychological dependence among users.
Legal issues
Creatine is freely available to possess and distribute and is approved in most countries as a dietary supplement.