Creatine is an amino acid produced by your body and found in your diet. It is commonly taken as a dietary supplement to enhance performance. Nearly all the creatine in your body is stored in your muscles as creatine phosphate where it serves as fuel. Creatine can help increase strength and reduce recovery time from toning exercises. However, you should know about the side effects. Consult your doctor before taking creatine.
Lean Mass
Strength-training exercises are commonly used to increase lean muscle mass and achieve toned muscles. Adding creatine to your exercise regimen can help increase lean muscle mass. Researchers at Iowa State University examined peer-reviewed studies to determine which supplements affected lean mass. Creatine significantly increases lean body mass when you weight train two or more times per week, according to the meta-analysis. The results are published in the February 2003 issue of the "Journal of Applied Physiology."
Strength Gains
Toning exercises require you to perform high-intensity repetitions using resistance, such as weights. Although the response is variable, evidence suggests that creatine supplementation during resistance training is more effective at increasing muscle strength than resistance training alone, according to a review published in the November 2003 issue of the "Journal of Strength and Conditioning Research." Creatine supplementation increased muscle strength by 20 percent, compared to 12 percent with resistance training alone.
Recovery
Toning exercises can lead to muscle soreness and require time for your muscles to recover. Creatine supplementation can significantly improve muscle function and recovery, according to a study published in the June 2009 issue of the "Journal of International Society of Sports Nutrition." The study used three leg resistance exercises consisting of leg press, extensions and curls. Researchers found that creatine increases isokinetic knee extension strength by 10 percent and isometric strength by 21 percent during recovery.
Safety
Creatine side effects include nausea, diarrhea, stomach upset and appetite loss.
Your kidneys serve as your body's filter and are responsible for clearing creatine from your body. Avoid creatine if you have kidney disease or compromised kidney function. Creatine might increase your risk of lower leg compartment syndrome, according to MayoClinic.com. Compartment syndrome is characterized by increased pressure, which can cause diminished blood flow and decreased sensation.
References
- University of Maryland Medical Center: Creatine
- MayoClinic.com: Creatine -- Safety
- Journal of Applied Physiology: Effect of Dietary Supplements on Lean Mass and Strength Gains with Resistance Exercise: A Meta-analysis
- Journal of Strength and Conditioning Research: Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance
- Journal of International Society of Sports Nutrition: Creatine Supplementation Enhances Muscle Force Recovery After Eccentrically-induced Muscle Damage in Healthy Individuals
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