Creatine is a compound made in your liver that plays a vital role in creating adenosine triphosphate, or ATP, the main energy molecule your cells use for activity. It's often taken in supplement form by athletes and bodybuilders to boost muscle mass and improve performance. Although creatine is one of the most popular supplements, it's also one of the most misunderstood.
Strength
One of the reasons creatine is a popular supplement is its ability to increase muscle strength, which over time boosts muscle mass. Researchers at the Medical College of Wisconsin reviewed the scientific studies regarding creatine supplementation and strength gains in young men. They reported in the November 2002 issue of the "Journal of Family Practice" that creatine supplementation was superior to placebo in increasing strength in the bench press and squat exercises.
Endurance Training
Creatine is often touted as effective for short, intense exercise, such as sprinting, but not for endurance activity. However, scientists at the department of applied physiology in the Medical Research Centre of the Polish Academy of Sciences discovered that elite rowers taking creatine supplementation during a seven-day endurance training event experienced improvements in lactate threshold, an indicator of endurance, compared with those who took a placebo. The findings were published in the June 2003 issue of the "International Journal of Sport Nutrition and Exercise Metabolism."
Lean Muscle Mass
One of the myths surrounding creatine use is that it causes water retention, but doesn't increase muscle gain. In research reported in the 2003 issue of "The Sport Journal," researchers at Northern State University investigated the effects of creatine supplementation on body composition in women volleyball players. They observed that subjects taking 20 g of creatine for the first five days and then 5 g daily afterwards for 10 weeks experienced increases in lean muscle mass compared with those who took a placebo.
Safety
Perhaps the biggest myth regarding creatine supplementation is that it causes harm to your kidneys and liver. The truth is that creatine supplementation has no adverse effects on kidney and liver function. Scientists at Truman State University found that college football players taking creatine for up to six years experienced no changes in liver or kidney function compared with those not taking creatine, according to findings reported in the December 2002 issue of the "International Journal of Sport Nutrition and Exercise Metabolism."
References
- "Journal of Family Practice"; Does Oral Creatine Supplementation Improve Strength? A Meta-Analysis; R.L. Dempsey, et al.; November 2002
- "International Journal of Sport Nutrition and Exercise Metabolism"; Effect of Creatine Supplementation on Aerobic Performance and Anaerobic Capacity in Elite Rowers in the Course of Endurance Training; J. Moneta-Chwalbinska, et al.; June 2003
- "The Sport Journal"; Effects of Creatine Supplementation on Body Composition, Strength, and Power of Female Volleyball Players; Jon YeanSub Lim; 2003
- "International Journal of Sport Nutrition and Exercise Metabolism"; Effects of Long-term Creatine Supplementation on Liver and Kidney Functions in American College Football Players; D.L. Mayhew, et al.; December 2002
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