An abundance of studies have linked creatine with performance-enhancing effects. Creatine has been associated with improved muscular strength for a variety of athletes, according to the National Strength and Conditioning Association. Further, creatine supplementation can improve power output during short-duration, high-intensity efforts. Creatine is a natural chemical found in the body and helps provide energy to working muscles. However, creatine supplementation is not without its critics. Potential side effects have led some sports scientists to caution against creatine supplementation.
Weight Gain
Creatine phosphate enhances muscle protein synthesis following workouts, and it is possible that this increases intracellular water retention. This water retention leads to both weight gain and the appearance or greater muscle bulk after a workout, according to MedlinePlus. These effects are negated when creatine use is discontinued.
Dehydration
Creatine phosphate draws water resources from the body and without proper water intake, athletes make experience some symptoms of dehydration. Some athletes claim that creatine supplementation has caused severe muscle cramps, MedlinePlus says. Other athletes have experienced pulls, fatigue and heat exhaustion, due to dehydration.
Gastrointestinal Problems
Probably the most commonly reported side effect from creatine phosphate use is upset stomach, gas and diarrhea. Gastrointestinal problems are specific to individuals and typically only found when consuming in excess of 20 g per day, according to exercise scientists Bryan Grande and Sue Graves. Creatine phosphate has not been linked to any serious gastrointestinal problems.
Heart Problems
When creatine phosphate is paired with stimulants such as caffeine or ephedra, some people believe that the interaction can increase the likelihood of heart issues such as strokes. Further, some believe that creatine phosphate may lead to an irregular heart beat, MedlinePlus reports.
Long-Term Effects
Because of creatine phosphate's relative infancy as a performance-enhancing supplement, the long-term effects are unknown. Some coaches and athletes believe that prolonged creatine phosphate use may lead to kidney and liver damage. Others believe that creatine phosphate could result in muscle degeneration or a chronic stiffening of the muscles and tendons.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- MedlinePlus: Creatine
- "Strength and Conditioning Journal"; Creatine Supplementation: Forms, Function, and Effects; Bryan M. Grande and Sue Graves; February 2005
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