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General description	Alternative source of energy during anaerobic processes.
Found	- red meat - fish and seafood - eggs
Anti-aging role	- fast energy source - enhance sport performances - reduce recovery time - promote the formation of muscle mass - reduce fatigue - decrease lipid peroxidation
Therapeutic doses	- first 5-7 days of usage: 0,3 g/kg of body weight - stockpiling creatine - after first 7 days and within next 3-7 weeks: 0,03 g/kg of body weight - use creatine 90 minutes before or 45-90 minutes after training, or in the morning after waking up if there is no training that day - if product doesn't contain ALA, 60-90 minutes after taking creatine supplement use small amount of carbohydrates with high GI
Side effects	- high doses or undissolved crystals of creatine monohydrate may cause abdominal pain, cramps, diarrhea, nausea
Contraindications	- about 20% of population does not react on creatine supplement at all
Interactions	- high doses of caffeine (more than 400 mg a day) and genistein inhibit creatin absorption
Composition formulas	- comes as creatine monohydrate, salts of inorganic acids (citrate, malate...), creatine esters (creatine - ethil ester- CEE) - creatine monohydrate - the best absorption, but the weakest solubility - usually in combination with high GI, alpha-lipoic acid, beta-alanine and leucine
Other remarks	- to creatine monohydrate acted it must be fully dissolved in water - use creatine supplementation maximum 7 weeks continuously - maximum blood concentration of creatine is reached 60-90 minutes after supplementation - in body, creatine is formed in the liver - 98% of body creatine is in muscles (phosphocreatine)

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