What is the truth about creatine?

What is the truth about creatine?
Is it worth supplementing?

To know the truth, we must first understand what it is.

Phosphocreatine(CP) is synthesised from the amino acids arginine, glycine, and methionine in the liver and transported in the bloodstream to muscle cells.

"Combining carbohydrates with creatine can increase muscle creatine levels more than creatine alone. Supplementing 5 grams of creatine with 93 grams of simple carbohydrates four times daily for 5 days can increase muscle creatine levels as much as 60% more than creatine alone."— Therapeutic Research Faculty, 2015

That being said, determining whether or not supplementation will substantially benefit an athlete is very difficult because the amount of ingested creatine which makes it to our muscles is miniscule. Our body already produces enough of the compound. Strategies to maximise the production of phosphocreatine in our liver and uptake to our muscles from the bloodstream would be more beneficial than supplementation of creatine alone.

"Since 1993, well over 200 studies have examined the effects of CrM supplementation on exercise performance. However, comparatively few studies have provided insights on strategies that may increase CrM transport into muscle."— Cribb PJ, Hayes A., 2006

Strategies may include raising blood sugar during exercise and increasing CHO and protein intake. Specifically L-Arginine, Glycine, and Methionine.

References:
• Therapeutic Research Faculty, publishers of Natural Medicines Comprehensive Database, Prescriber's Letter, and Pharmacist's Letter. 1995-2015
• Cribb PJ, Hayes A. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.