Creatine is a popular muscle-building supplement that Americans spend about $14 million per year on as of 2011, according to the University of Maryland Medical Center (UMMC). While studies have shown creatine to be beneficial for strength-training athletes, the same can't be said for endurance athletes. Additionally, there are some risks you should know before taking creatine. Speak to your doctor about creatine supplementation before trying it.
Process
Creatine is a naturally occurring amino acid that your body produces itself, and it is also found in certain foods, such as meats. It is stored within your muscles as phosphocreatine until needed. It is used during high-intensity activities, such as lifting heavy weights, to deliver energy to your muscles. The muscles' preferred source of energy is called ATP, and your body is able to metabolize creatine into ATP for energy. This process occurs within a matter of seconds in the body, which is why it's useful for short bursts of vigorous exercise.
Consumption
There are two issues associated with creatine consumption you should know about. First, creatine supplements may cause stomach discomfort for some people when consumed on an empty stomach. It may help to try taking the supplement with some food. Second, taking food with creatine may help boost absorption in the body. According to UMMC, eating foods rich in carbohydrates, such as fruits and whole grains, can help improve your body's absorption of creatine. So, it may be beneficial to mix creatine with fruit juice, or to eat a piece of fruit or sandwich at the time of supplementing.
Dosage Recommendation
Most manufacturers of creatine supplements recommend a similar dosing schedule. According to UMMC, you should start by taking 20 g of creatine per day in 5 g increments spread out equally throughout the day. Do this for five to seven days. Next, you should start the "maintenance phase" of creatine supplementation, which has you consuming 2 to 5 g of creatine per day after each workout.
Safety
Consuming food when taking doses of creatine may help improve absorption and reduce the risk of stomach discomfort, but there are other safety concerns you should know about. Since creatine is produced naturally by the body, supplementing it may cause your body to produce less of it. This is the reason why Mark A. Jenkins, M.D., of Rice University recommends avoiding long-term use of creatine, such as more than six months at a time. UMMC agrees with this recommendation due to lack of long-term studies of creatine's effects. Creatine may also negatively interact with certain medications, such as NSAIDs, caffeine, diuretics and kidney medications. Drink extra water when taking creatine. Consult your doctor to determine whether creatine is right for you.
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