What exactly is creatine?
Creatine is an amino acid (amino acids are the building blocks of protein) that is produced in the body by the liver and kidneys and obtained through the diet in the form of meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance that is used in muscle tissue to produce phosphocreatine, which is an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other bodily functions.
Creatine has been shown in studies to improve athletes' performance in activities that require quick bursts of energy, such as sprinting, and to help athletes recover faster after expending bursts of energy. Creatine is recommended for serious bodybuilders. It promotes muscle mass rather than muscle endurance, so it is not recommended for athletes who participate in endurance sports. The increase in muscle mass, on the other hand, could be due to water retention rather than an increase in muscle tissue.
What's with all the talk about creatine and neuromuscular disorders?
Creatine may be beneficial for neuromuscular disorders, according to two scientific studies. First, a study by MDA-funded Cornell University Medical Center researcher M. Flint Beale found that creatine was twice as effective as the prescription drug rissole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig's disease). Second, Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario discovered that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beale's work was published in Nature Neuroscience in March 1999, and the second paper was published in Neurology in March 1999.
I'd like to begin taking creatine; is it safe?
Athletes haven't reported any negative side effects from taking creatine, though there have been a few reports of kidney damage linked to creatine use recently. There has been no consistent toxicity reported in creatine supplementation studies. Dehydration has also been reported as a side effect of creatine use.
Athletes typically take a "loading dose" of 20 grams of creatine per day for five or six days, followed by a "maintenance dose" of 2 to 5 grams of creatine per day.
What are the negative consequences?
Little is known about creatine's long-term side effects, but no consistent toxicity has been reported in creatine supplementation studies. In a study of creatine side effects, diarrhea was the most frequently reported adverse effect, followed by muscle cramping. 18 Some studies found that short-term higher or long-term lower levels of creatine supplementation had no effect on kidney, liver, or blood functions in healthy young adults. After up to five years of supplementation, no change in kidney function was observed in a small study of people taking 5-30 grams per day. Muscle cramping following creatine supplementation has been reported anecdotally in some studies.
Athletes commonly use creatine supplements to improve their physical performance and strength. Various professional sports organizations, including the International Olympic Committee and the National Collegiate Athletic Association, permit the use of these supplements (NCAA).
Creatine supplements are popular among athletes who participate in a variety of sports, including rowing, basketball, cycling, swimming, soccer, and high jump, to name a few. It is thought to enhance exercise performance as well as post-exercise recovery. Creatine aids in the growth of fat-free muscle mass, the recovery from injuries, and the adaptation of athletes to rigorous training schedules.
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