Since its debut on the athletic supplement scene in the early '90s, creatine has grown into a multimillion-dollar industry. Promising improved strength and stamina with few reported serious side effects, it's no wonder that people seeking a boost in sports performance often choose to supplement with creatine. More recently, scientists have started exploring creatine's potential in treating certain serious health conditions. Check with your doctor before supplementing with creatine for any reason.
Athletic Enhancement
A review appearing in the November 2003 issue of the "Journal of Strength and Conditioning Research" notes that creatine supplementation increases both maximal strength and strength endurance when used during resistance training. The University of Maryland Medical Center, or UMMC, indicates that athletes participating in short-duration, high-intesity events, such as weightlifting, will likely benefit the most from using creatine. Creatine supplementation may also improve overall athletic endurance and performance, although studies aren't as conclusive in these areas, reports MayoClinic.com.
Other Potential Applications
Creatine supplementation may help people with congestive heart failure stay active by improving their endurance and strength, reports UMMC. It might also reduce levels of triglycerides, which are unhealthy fats in the blood. According to MedlinePlus, creatine may also be effective in treating Parkinson's disease, muscular dystrophy and other degenerative muscle conditions, and it may also help slow the progression of an eye disease called gyrate atrophy.
Recommended Dosages
Athletes typically begin creatine supplementation with a five-day loading phase, taking 20 g of creatine per day in four doses. A maintenance phase of 2 to 5 g daily follows. MedlinePlus recommends daily doses of 10 g for Parkinson's and muscular dystrophy, 1.5 g for gyrate atrophy, and 20 g for five to 10 days for heart failure. UMMC indicates that taking creatine with carbohydrates may improve uptake, and MedlinePlus notes that you should drink 64 oz. of water daily while using creatine.
Warnings
Though creatine supplementation appears generally safe when taken in recommended doses by adults, you should not take it continuously. Common side effects include weight gain, diarrhea, nausea and loss of appetite, reports MayoClinic.com. The site adds that some users have also exercised in excess while using creatine, and that they've experiened muscle cramps, strains and injuries as a result. People with kidney disease should not use creatine, and those under 18 should not use creatine without direct medical supervision.
References
- "Journal of Strength and Conditioning Research"; Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance; E.S. Rawson, et al.; November 2003
- University of Maryland Medical Center: Creatine
- MayoClinic.com: Creatine - Evidence
- MedlinePlus: Creatine
- MayoClinic.com: Creatine - Safety
- "Journal of Strength and Conditioning Research"; The Effects Creatine Monohydrate Supplementation with and without D-Pinitol on Resistance Training Adaptations; C.M. Kerksick, et al.; December 2009
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