Creatine Benefits And Side Effects

If you've been to the gym or vitamin supplement store, you've heard about or seen creatine supplements. Many involved in body building swear by the benefits of creatine. For sport-specific training, creatine may be the answer you are looking for. There are benefits and side effects to creatine supplementation. Before starting any new supplement, always consult with your doctor first.

Function

Creatine acts as one of the first ways your body produces energy. According to the National Strength and Conditioning Association, your body has a supply of creatine phosphate inside your skeletal muscles. Creatine acts as a building block for immediate energy production. This source of energy is especially important for fast, explosive activities. The amount of creatine inside of the muscle can increase with training and supplementation.

Sport-Specific Benefits

Creatine provides the energy for short, high intensity bursts of exercise. For the average person this can be helpful in the gym during a resistance training session. For sports like shot-put, sprints, football, basketball or volleyball that involve high intensity bursts of activity, your creatine supply can mean the difference between a win and a loss. Physical activity like this can deplete your creatine stores, making it difficult to perform high intensity exercise. Supplementation and training can help. According to a study published in "The Journal of the American Dietetic Association" in 1997 by Jeff Volek and colleagues, power performance was analyzed before supplementation and after creatine or a placebo was given. The study showed that peak power was significantly improved after creatine supplementation.

Functional Benefits

For elderly or ill persons, simple daily activities can feel like high intensity exercise. Creatine can help make those movements easier. According to a study in "Amino Acids" by Bruno Gualano and colleagues published in March 2009, creatine supplementation was studied in patients with degenerative diseases and the elderly. This study determined that creatine supplementation can be helpful with diseases that cause muscle atrophy and weakness.

Side Effects

According to the American Council on Exercise, several side effects are linked to creatine supplements, although long-term supplementation has not been studied. Short term use of 30 days or less can result in muscle cramps, diarrhea and dehydration. Taking large amounts of creatine may cause fatty liver.

Sources and Dosage

Creatine can be found naturally or may be taken in pill or powder form. According to the American Council on Exercise, natural creatine is in meat and fish. However, creatine is not abundant in these sources. If you are looking to accumulate a build up for sport or functional reasons, you should take a supplement. For improvements in power performance, you should take 20 grams per day of creatine, according to the Mayo Clinic. This amount of creatine is safe for an adult aged 18 or older. Before taking any creatine supplement, consult with your doctor. He can give you an idea of the best amount of creatine for you.