Athletes use the supplement creatine to build muscle. In fact, the University of Maryland Medical Center, or UMM, states that Americans spend roughly $14 million per year buying creatine supplements. Creatine is an amino acid found in certain foods and is naturally produced within the body. Creatine supplements are designed to help your muscles perform at a higher level by increasing the amount of energy available to them.
Types
There are several types of creatine supplements on the market. The most common types include creatine monohydrate, citrate, phosphate, malate and ester. The most-used type is creatine monohydrate due to the fact it's the most widely studied type of creatine as of 2011. All types help provide muscles with extra energy during a resistance-training session, according to Bodybuilding.com.
Composition
Creatine is available in several different forms, including fine-grained or effervescent powder, pill and capsule. McKinley Health Center doesn't recommend one type over another in terms of performance. However, you may prefer capsules over powder for the convenience. Some powders may not mix thoroughly in water or juice, leading to a "gritty" feeling as it goes down. Pills and capsules eliminate this problem for anyone that is bothered by the texture of some powdered creatines.
How It Works
Creatine, also called phosphocreatine, is stored within the muscle tissue and is used for energy during high-intensity exercise. It provides energy to these muscles only in short durations, making it ideal for building muscle with resistance training. Creatine supplements supply muscles with an increased amount of amino acid that breaks down during high-intensity exercise, allowing your muscles to work more efficiently.
How Much?
Depending upon what type of creatine supplement you choose, your recommended dosage may vary slightly; follow the manufacturer's recommendation. McKinley Health Center suggests taking 20 g to 25 g per day in 5 g increments for a period of five to seven days. It recommends consuming 3 g to 5 g daily for up to six months.
Safety
Both the UMM and MHC say creatine is generally safe to take for the average adult athlete. However, there are several side effects and drug interactions to be aware of. The UMM says possible drug interactions include NSAIDs -- ibuprofen or naproxen, caffeine, diuretics, cimetidine and probenecid. Possible side effects are usually minor, including stomach discomfort or nausea. Exceeding the recommended dosage may lead to more serious side effects, such as kidney disease and liver dysfunction. Be sure to consult your doctor before taking a creatine supplement.
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