Creatine is a chemical made by your body from amino acids for use in your muscles. Fish and meat contain creatine, and you can also purchase dietary supplements containing creatine. Your muscles can turn creatine into a source of energy called ATP during short but intense exercise sessions such as sprinting or lifting weights. However, caffeine can interfere with creatine.
Creatine Benefits
Creatine may help increase lean muscle mass and may improve heart strength in people with chronic congestive heart failure. Although research results are conflicting and preliminary, creatine may also help in the treatment of people with Parkinson's disease, muscular dystrophy, chronic obstructive pulmonary disease, McArdle's disease and the eye disease gyrate atrophy.
Caffeine and Creatine
Consuming caffeine along with creatine negates the possible benefits from creatine, according to a study published in the "Journal of Applied Physiology" in February 1996. Caffeine may interfere with the way the body uses creatine. The combination of caffeine and creatine may also increase your risk for dehydration.
Safety
Possible side effects from taking creatine include diarrhea, loss of appetite, stomach discomfort, nausea, dehydration, fever, dizziness, muscle cramps, weight gain, muscle strains and heat intolerance. A combination of caffeine, ephedra or ma huang and creatine may increase your risk for stroke. People who have kidney disease, liver disease, diabetes or high blood pressure should not take creatine.
Considerations
Speak with your doctor before taking creatine to make sure it is safe for you and to determine the appropriate dose. Drink extra water if you take these supplements to avoid dehydration. People with low creatine levels notice more benefits than those with higher initial creatine levels, as the muscles can only hold so much creatine.
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