Creatine is a naturally occurring amino acid found in nature and produced in the human body by the liver, kidneys and pancreas. Supplementing creatine as part of strength-training program is a popular choice for athletes looking to speed up the muscle-building process, but there are risks and side effects associated with taking creatine supplements.
What it Does
Creatine is stored in muscle tissue and used as an energy source during high-intensity exercise, such as weightlifting. It is broken down into ATP, a major source of energy within the human body and especially the muscle tissue, according to the University of Maryland Medical Center (UMM). Endurance athletes might not benefit from creatine supplementation but those taking part in high-intensity training might benefit from increased strength, muscle mass andenergy during a tough workout, according to the McKinley Health Center (MHC) at the University of Illinois.
Types
There are several types of creatine supplements on the market. The most widely studied by researchers, and thus theoretically the safest, according to the MHC, is called creatine monohydrate. Other types of creatine include creatine citrate, phosphate malate and ester. Creatine can come in pill, powder and chewable form. Before taking creatine supplements, consult your doctor. The UMM says certain drugs might interact negatively with creatine supplements, including ibuprofen, caffeine and probenicid, a drug treatment for gout.
Side Effects
After completing a cycle of taking creatine supplements over a period of weeks or months, there are potential side effects you might experience. The UMM mentions weight gain, muscle cramps and stomach discomfort as a few of the possible side effects. These symptoms might occur while supplementing creatine or after you've completed a cycle. However, the UMM points out that most athletes taking creatine supplements for six months or less experience very few side effects. MHC adds that creatine might lead to water retention, nausea and vomiting in some people.
Dosage Recommendations
The guidelines for creatine supplementation are to do it in two phases: loading phase and maintenance phase. During the loading phase, you consume about 5 g of creatine four times per day for five to seven days. You then begin the maintenance phase, which consists of one 2 to 5 g dose per day. If any of the aforementioned side effects are experienced once your maintenance phase is completed -- six months or less -- consult your doctor right away as a precaution.
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