Creatine powder is one of many dietary supplements professional athletes and others use to enhance physical performance. Research suggests that creatine may lessen the muscle weakening effects of muscular dystrophy, according to the University of Maryland Medical Center. Research also suggests that creatine may be beneficial in treating Parkinson's Disease, according to the Harvard University Medical School. However, creatine powder also has a number of side effects and contraindications, some of which can cause serious detriment to your health.
Creatine
Scientists first discovered creatine in the 1800s as a naturally occurring substance in meat. Fish also provides a dietary source of creatine. Your body creates creatine in the liver, kidneys and pancreas and stores it in your muscles as creatine phosphate or phosphocreatine. The standard dose of creatine monohydrate for athletic enhancement is 5 g , four times daily for one week, then 2 g to 5 g daily for maintenance. Using creatine supplements at recommended doses under medical supervision for up to 6 months generally produces few or no side effects for healthy adults aged 19 years and older, according to the University of Maryland Medical Center. However, older adults probably realize little if any athletic benefit from creatine supplements, Harvard University Medical School states.
Athletic Performance
During bursts of high-intensity exercise, such as lifting weights, the body converts phosphocreatine to ATP to provide energy. In the 1970s, scientists in the former Soviet Union reported that creatine supplements could boost athletic performance, especially during activities that demanded brief spurts of intense exertion, such as sprinting and weight lifting. By the 1990s, creatine had gained popularity as a natural means of enhancing athletic performance. Up to 25 percent of all professional basketball players and half of all professional football players use creatine supplements, according to the Mayo Clinic.
Side Effects
After six months of use, possible side effects from creatine powder supplements include muscle strains and pulls, liver problems, dizziness, high blood pressure and kidney damage. If you have kidney disease, liver disease or high blood pressure, you should not use creatine supplements, the University of Maryland Medical Center states. Other possible side effects include nausea, diarrhea and loss of appetite. Creatine may also produce allergic reactions including rashes, itching and shortness of breath, according to the Mayo Clinic.
Interactions and Contraindications
If you are a heavy coffee drinker or otherwise consume large amounts of caffeine, you may be at increased risk of dehydration if you also use creatine powder supplements. Creatine may cause kidney damage if you also use heartburn medication, diuretics or water pills, or probenecid, taken to treat gout or.nonsteroidal anti-inflammatory medications, also known as NSAIDs, such as ibuprofen. Consult your physician before using creatine powder supplements if you use any of these medications, the University of Maryland Medical Center recommends.
References
- Mayo Clinic: Creatine Background; April 2011
- Havard Medical School; Creatine for Muscle Strength; Anthony L. Komaroff; April 2011
- University of Maryland Medical Center: Possible Interactions with Creatine; June 2007
- University of Maryland Medical Center: Creatine Overview; June 2009
- Mayo Clinic: Creatine Safety; April 2011
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