Creatine  

Creatine (methyl guanidine-acetic acid) is an amino acid that occurs naturally in our bodies. A French scientist first discovered Creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of Creatine is stored in muscle tissue.
Creatine consists of three amino acids - Arginine, Glycine and Methionine. It is naturally 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), a special high-energy compound that our bodies use to fuel short, high-intensity bursts of activity. The other way to get it is from diet.

Benefits of Creatine
Creatine helps to re-energize tired muscle cells, allowing you to work out harder for a longer time. Creatine can also be taken as a dietary supplement. It has been popular with athletes looking for ways to increase fitness.
Creatine helps build lean body mass. Cellular hydration caused by Creatine creates a favorable environment for muscle growth, stimulates protein synthesis and may work as a lactic-acid buffer as well.

What can Creatine supplements do for weight lifters/athletes?
Vigorous exercise depletes the muscles of their natural supply of Creatine. Creatine aids in boosting energy while delaying fatigue during workouts. Creatine can be very beneficial to the athlete who does sprinting, weight lifting and any other quick burst activity. They will find that by taking a Creatine supplement they are able to do more reps, sets or weights before hitting the fatigue point. As a sprinter, the muscles will be able to fire more quickly as they run. A new study suggests that Creatine 'boosts brain power' .The dietary supplement Creatine, known to improve athletic performance - can also boost memory and intelligence, researchers claim.

Researchers from the University of Sydney and Macquarie University, both in Australia, say that it has a role in maintaining energy levels to the brain, and have the theory that taking more Creatine might actually improve mental performance.
A test was done by giving Creatine supplements to 45 young adult volunteers. Vegetarians were used for the tests, mainly because meat in the diet is in itself a source of Creatine, and it would be difficult to gauge exactly how much an individual had consumed.
The volunteers were split up and given either Creatine or a "dummy" pill for periods of six weeks. Their ability to repeat back from memory long sequences of numbers was tested, and a general IQ test also given to the volunteers.
The researchers, led by Dr Caroline Rae, found that the Creatine supplements - at least in the short term - seemed to have a positive effect.
The researchers found that subjects' ability to remember long numbers improved from a number length of approximately seven digits, to an average of 8.5.

Health Risks

• Little is known about the long-term effects of taking Creatine - there are reports of effects on blood sugar balance.
• The supplement is also notorious for creating an unpleasant odor in the vicinity of the taker.
• There is no evidence that the mental boost would continue over time, even if the patient carried on taking Creatine for months rather than weeks.

Side Effects
Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once the muscles are saturated with Creatine. Just stick to the recommended dosages.