Gaining weight with the use of creatine can be beneficial for more than just the athlete. Although creatine is made naturally in the body, for people with certain medical conditions, it is necessary to ingest from external sources such as food and supplements. Creatine has been popularized because of its ability to increase muscle mass when combined with carbohydrates. However, not everyone responds the same way to taking creatine as a supplement.
What is Creatine
Creatine is the byproduct of the body breaking down amino acids produced by the pancreas, liver and kidneys, and then stored in the muscle as creatine phosphate. Creatine's primary purpose is to provide energy. The duration of energy that creatine provides lasts no longer than 10 seconds of max effort. When taken as a supplement it can enhance performance of sprinters and high intensity weight lifters, such as power lifters.
Athletic Weight Gain
Even though increasing lean body mass takes time and effort, taking creatine by itself may cause you to gain weight in a short period of time. One study published in the July, 1997 issue of the "Journal of the American Dietetic Association" showed subjects who consumed 25g per day of creatine gained 3.08lbs of body mass in just one week.
Nonathletic Weight Gain
Elderly people who lack strength and body mass may benefit from taking creatine. In the Sept-Oct, 2005 issue of "The Journal of Nutrition, Health and Aging," Chilibek, P.D. found that a group of elderly men increased muscle mass on their arms and their bone density in a 12-week resistance training program by taking creatine.
Natural Sources of Creatine
Certain foods contain creatine that our body can break down for use as energy. Some of the best sources will come from wild game, fish, and red meat. Herring, salmon, and tuna have a greater amount of creatine than other fish. However, consuming more sources of creatine may cause your body to produce less creatine naturally.
Precautions
Taking more than the recommended dosage of 20mg per day, during loading, for five to six days, can have adverse side effects. Although few studies have shown the long-term side effect of taking creatine, some people may experience kidney failure, gastrointestinal distress, high blood pressure, or become nauseous. However, a study at the University of Munich in Germany found subjects with Parkinson's disease that took four grams of creatine per day over two years had no changes in kidney functions. The Food & Drug Administration recommends talking to your doctor before starting to take creatine.
References
- University of Maryland Medical Center.edu: Creatine
- Journal of the American Dietetic Association: Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise, July
- Mayo Clinic.com: Creatine
- Rice.edu: Creatine Supplementation in Athletes: Review
- Science Direct: Long-term creatine supplementation is safe in
- PubMed.gov: Creatine monohydrate and resistance training increase bone mineral content and density in older men
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