Creatine is a naturally-occurring acid that circulates throughout your body. This substance plays an important role in energy regulation. Aging or diet can reduce creatine levels and cause a deficiency. Creatine supplements --- available without a prescription --- correct this medical condition. Taking such supplements can improve your health but may, however, cause side effects, according to a 2010 review in the "Annals of Nutrition and Metabolism." Therefore, speak with a doctor before taking creatine.
Increases Muscle Mass
Manufacturers promote creatine as a potent muscle builder but little scientific data supports this claim. The combination of creatine and training increases muscle mass, according to 2009 report in "JISSN." Yet, the exercise alone appears to cause these anabolic effects. A study presented in the 2010 edition of "Applied Physiology, Nutrition, and Metabolism" looked at the impact of using creatine without concurrent exercise. Healthy women and men received supplemental creatine or no treatment for a week. Relative to no treatment, creatine use increased lean body mass. The subjects did not experience side effects, but did show a decrease in range of motion. Creatine appeared to irregularly build muscle --- an effect restricting joint movement.
Improves Muscular Strength
Many older adults experience sarcopenia --- an age-related loss of muscle mass and tone. A 2011 review in the "Medical Clinics of North America" emphasized the importance of a two-fold approach for preventing this disorder. Older people should build muscular strength and should avoid weight loss. A clinical trial described in the 2008 volume of "Medicine and Science in Sports and Exercise" evaluated the combination of weight training and creatine intake on sarcopenic symptoms in older adults. The subjects first began a three-day-a-week workout routine. Some patients received creatine throughout the protocol, while others received a placebo. The supplement, relative to the placebo, increased upper body strength without causing allergic reactions.
Enhances Cognitive Performance
Your body makes creatine from nonessential and essential amino acids. Diet, therefore, plays a critical role in creatine synthesis. Vegetarians have less creatine than omnivores, according to a 2006 review in "Sports Medicine." This deficiency may adversely affect health. An experiment described in the 2011 edition of the "British Journal of Nutrition" looked at cognitive performance in vegetarians with and without creatine deficiency. Healthy women received daily doses of creatine or placebo for five days. The supplement, relative to the placebo, increased performance consistency and improved memory scores. This finding suggests that creatine deficiency may reduce cognitive performance --- an effect that supplementation reversed. The women did not experience creatine-related toxicity.
Causes Stomach Problems
The benefits associated with creatine intake may come at a price. A 2005 investigation published in the "International Journal of Sports Medicine" shows that creatine remains effective and safe during long-term use. This study, however, also showed that creatine caused stomach problems like diarrhea; yet, this trial tested only hospital patients. A report in the 2008 volume of "Research in Sports Medicine" evaluated creatine's safety in healthy subjects. Athletes received creatine or placebo for a month. Large doses --- 10 g --- caused diarrhea in 56 percent of the participants. Smaller doses --- 5 g --- remained relatively safe throughout the month. Taking two 5-g doses each day was also well tolerated.
References
- "Annals of Nutrition and Metabolism"; Caffeine and Creatine Use in Sport; Mark A. Tarnopolsky. et al.; 2010
- "JISSN"; Effects of Creatine Ethyl Ester Supplementation Combined With Heavy Resistance Training on Body Composition, Muscle Performance, and Serum and Muscle Creatine Levels; Mike Spillane, et al.; February 2009
- "Applied Physiology, Nutrition, and Metabolism"; The Effect of Short-Term Creatine Loading on Active Range of Movement; N. Sculthorpe, et al.; August 2010
- "Medical Clinics of North America"; Treatment Strategies for Sarcopenia and Frailty; Y. Rolland, et al.; May 2011
- "Medicine and Science in Sports and Exercise"; Low-Dose Creatine Combined With Protein During Resistance Training in Older Men; D.G. Candow, et al.; September 2008
- "Sports Medicine"; Vegetarian Diets: Nutritional Considerations for Athletes; A.M. Venderley, W.W. Campbell; 2006
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