Whether you have been training for 15 years or have just recently gotten your first gym membership, chances are you have heard of the dietary supplement creatine. According the University of Michigan Medical School, creatine is one of the most popular dietary supplements available today. It is widely available and sold in health food stores, drug stores and even many grocery stores. Consult your doctor before using creatine or any dietary supplements containing creatine.
What is Creatine?
Creatine is not a vitamin or a mineral; it is an amino acid that is found in meat and fish but is also naturally made by your body in the liver, kidneys and pancreas, according to the University of Maryland Medical Center. Commercially, creatine is sold as a dietary supplement in pill and powder form. Creatine is stored in your in muscle as creatine phospate and is quickly converted to ATP, or adenosine triphosphate. ATP is your body's primary energy source for anaerobic exercises that require short bursts of energy.
Who Can Benefit From Creatine?
The McKinley Health Center at the University of Illinois explains that athletes, bodybuilders and power lifters who engage in exercise or training that involves short and intense bursts of energy will benefit most greatly from creatine. Track athletes or football players who sprint short distances and competitive rowers may also benefit from creatine supplementation. Endurance athletes such as cyclists, long-distance runners or swimmers will likely not see any benefits from creatine supplementation because ATP is not the primary source of energy for aerobic exercise. There is no established daily requirement for creatine, but vegetarians tend to have the lowest creatine stores because they do not eat meat or fish.
How Should I Supplement Creatine?
Taking creatine usually involves a "loading" phase in which you supersaturate your muscles with the supplement. The loading phase traditionally involves taking 5 g of creatine four times a day for a total of five days. After the loading phase, you maintain the level of creatine in your body by taking 2 to 5 g of creatine each day. The McKinley Health Center at the University of Illinois recommends that you take creatine after your workout to replenish creatine stores that can become depleted during strength training anaerobic exercise. Taking creatine accompanied by a carbohydrate source such as 100 percent juice can aid in its absorption.
What are the Side Effects of Creatine?
Creatine is generally well-tolerated by most people but there are side effects that you should be aware of. First, dehydration is common with creatine supplementation. MedLinePlus explains that creatine draws water to your muscles. Your body and kidneys require additional water to process the additional creatine. Second, creatine can put additional stress on your kidneys. When you supplement with creatine, blood levels of creatine are as high 90 times the normal level. If you have a preexisting kidney disorder, do not use creatine or any supplements that contain it. Finally, according to Mayo Clinic, other side effects can include a loss of appetite, upset stomach, nausea and diarrhea. Long-term side effects of creatine supplementation are not yet known.
References
- University of California - Davis: The Effects of Creatine Supplementation; John Rendig
- University of Maryland Medical Center: Creatine
- University of Illinois: Creatine and Whey Supplements
- Medline Plus: Creatine
- Rice University: Creatine Supplementation in Athletes; Mark Jenkins M.D.
- Mayo Clinic: Creatine - Safety
Member Comments