Discovered in the 1800s as an organic constituent of meat, creatine is a protein building block found in foods and made naturally by the human body. Over a decade later, Soviet researchers suggested that oral creatine supplements may help you improve athletic performance during shorter, intense activities such as sprinting. Since then, it has gained much popularity in the sports arena as a way to develop lean body mass and enhance athletic performance.
Creatine is produced naturally by the human body in the liver, kidneys, and pancreas. It is also found in foods such as meat and fish. After being converted to creatine phosphate or phosphocreatine, it is stored in your muscles, where your body uses it for energy. During high-intensity, short-duration exercise, such as lifting weights, phosphocreatine is transformed into ATP, a major source of energy within the human body. Many forms of creatine are available, including bars, liquid and gum.
Uses
When you first think of creatine, you might picture a buff athlete using creatine as a supplement to build lean muscle mass. However, creatine is suggested to have benefits for non-athletes, as well. Research suggests that creatine may help lower triglyceride levels, strengthen muscles in people who have muscular dystrophy, and improve exercise ability and endurance of people diagnosed with Parkinson's disease.
Stomach Cramping
Many side effects of taking creatine have been reported, including stomach problems and muscle cramping. However, gastrointestinal issues are not experienced by all creatine users. To improve your chances of avoiding stomach problems, make sure you take creatine in recommended doses. Most evidence points to creatine supplementation as being safe when taken within recommended guidelines. Adults 19 and older should take 2 g to 5 g of creatine monohydrate four times daily for one week.
Consult a Doctor
Dietary supplements should be taken only under the supervision of a knowledgeable health-care provider. If you take medications or have on-going side effects such as stomach cramping after using creatine, talk with your physician.
