Few if any supplements have captured the attention of the bodybuilding supplement industry like creatine powder. As one of the few supplements to deliver tangible gains in muscle size and strength, creatine is a popular choice for athletes, bodybuilders and power lifters looking for an edge. For physicians and coaches, no issue regarding supplements is more important than safety. Creatine powder is no exception.
History
Creatine first appeared on the bodybuilding supplement market in 1993. Almost immediately, creatine became one of the most successful products in the supplement industry's history. With so much attention paid to its seemingly drug-like effects, creatine soon became one of the most researched compounds as well. So far, no long-term side effects have been reported.
Misconceptions
Because of its dramatic short-term effects, creatine is often confused with anabolic steroids. Unlike steroids, which artificially increase testosterone levels, creatine is a naturally occurring nutrient. Steroids are illegal, but creatine is widely available without a prescription. Common side effects of steroids, such as acne, male breast development and mood swings, have not been observed with creatine use. Creatine supplementation is allowed, even in athletic organizations with typically stringent doping regulations like the National Collegiate Athletic Association and the International Olympic Committee.
How Creatine Works
Adenosine triphosphate (ATP) is the fuel your body requires for muscle contraction. ATP consists of an adenine molecule bonded to three phosphates. To gain the energy necessary for muscle contraction, one of the phosphate bonds is broken, releasing energy and creating adenosine diiphosphate (ADP). To regenerate ATP, a phosphate is taken from a nearby creatine phosphate molecule. Increasing the amount of creatine in muscle cells through supplementation allows your muscles to generate ATP faster, improving muscle strength and short term endurance.
Side Effects
Creatine is generally regarded as safe by the National Strength and Conditioning Association, as well as the American Council on Exercise. Creatine does, however, present a few side effects to be aware of. As creatine is stored in muscle cells, it takes water along with it. This storage of water often results in weight gain. Muscle cramps are another recognized side effect, although this can normally be avoided by staying hydrated.
Warning
Creatine should still be treated like a drug. Do not exceed the dosage recommended by the manufacturer. You should never take any bodybuilding supplement without the supervision of a doctor.
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