Pilates does not require creatine supplements, nor does any other exercise program. Creatine is an amino acid that occurs in animal protein foods such as fish, red meat and game. The human body also makes creatine. Some athletes take creatine supplements in hopes of improving performance or building extra muscle mass. It's not clear how much benefit these supplements confer, and they pose certain dangers. Considering the risks involved, it's wisest to skip the creatine and focus on regular practice and good nutrition to increase your Pilates performance.
Pilates
Pilates is a low-impact conditioning program that focuses on strengthening the core -- that is, the abdominal and back muscles. Classes run the gamut from gentle "Pilates mat" classes to challenging workouts on a specialized piece of equipment called a reformer. Pilates provides an effective strength-training workout, increases flexibility and has a mind-body aspect as well, as classes often include breathing exercises. Pilates regimens do not tend to increase muscle mass as much as weight-lifting programs do. Instead, they seek to flatten the stomach, encourage good posture and strengthen muscles without adding bulk.
Creatine
There's some evidence that creatine supplementation helps improve strength and build muscle during intensive exercise such as weight lifting, especially in young athletes. However, it's doubtful that creatine provides the same benefits to older athletes or improves performance in cardiovascular workouts such as running. Vegan athletes may respond well to creatine supplementation before competitions, according to an article published in a 2008 American Council on Exercise newsletter. Since vegans do not take in dietary creatine, they may have smaller creatine stores in their muscles. Pilates can be challenging, but a class is nowhere near as demanding as most competitive athletic events. There's not much reason to think that creatine will appreciably improve performance in a Pilates class.
Dosage
If you want to try creatine supplementation to get more out of Pilates workouts, check with your doctor and follow his dosing instructions. A typical maintenance dose is 2 grams of creatine per day. Some athletes load up on creatine prior to competitions; loading doses are generally 5 grams of creatine four times per day for two to five days. Be cautious before taking loading doses and discontinue supplementation if you experience uncomfortable side effects. Drink plenty of water while taking creatine and consume it with carbohydrate-rich foods or beverages to maximize absorption.
Cautions
Creatine generally is safe when taken in recommended doses, but larger doses are risky and may harm the kidneys. Do not take creatine if you have kidney disease, high blood pressure, liver disease or if you are pregnant or breast-feeding. Teens and children should not take this supplement. Creatine can cause side effects such as muscle cramps and strains, gastrointestinal upset, weight gain and dizziness. Creatine interacts with a number of common drugs, including ibuprofen, naproxen, caffeine, diuretics and the ulcer medication cimetidine. The Food and Drug Administration warns that no one should take creatine without physician approval.
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