Creatine Supplements

Introduction

"How can I be bigger, faster, leaner and stronger?" Purported answers to this question, with photographic "proof" have appeared in hundreds of magazines, thousands of Web pages with billions of dollars spent. Many people find it difficult to resist messages that promise leaner bodies, bigger muscles and better stamina from the contents of a bottle or pill and are willing to risk their health to look "buff."

Creatine is classified as a supplement under the Dietary Supplement and Health Education Act of 1994 and available over the counter to anyone. Creatine is not regulated by the Food and Drug Administration and not subject to the same scientific scrutiny as drugs.

What is Creatine

Creatine monohydrate is a compound produced by the body that helps release energy in muscles. Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the ultimate fuel the body uses. ATP is produced by mitochondria present in all most all cells in the body, including muscle cells. Glucose and oxygen are essential for the production of a majority of body ATP. Creatine also reduces energy waste products.

A normal liver makes about 2 grams of creatine each day. Creatine also is readily available from meat in your diet. Creatine levels are relatively easily maintained, and muscles can store creatine.

It has been claimed that protein requirements can be decreased by taking supplemental creatine. This "protein sparing" effect has not been conclusively demonstrated.

The kidneys remove excess levels of the substance, which casts some doubt on whether creatine supplements are of any value to someone who already has a high muscle creatine content.

Can Creatine supplements improve performance?

Unlike androstenedione, scientific research indicates that creatine can boost short-term bursts of power. Most research suggests very modest improvements such as one more repetition on a maximum-weight bench press, or increased speed during cycling sprints of very short duration. Persons requiring quick, explosive activity of short duration, such as weightlifting or sprinting, might benefit form creatine.

Some studies have shown an increase in lean muscle mass with creatine. As a result, there has been much hype of creatine producing steroid-like effects without the side effects." As a result, it's purported to enhance performance and decrease fatigue.

Can Creatine be harmful?

Serious questions concerning long-term use of creatine is not known. Creatine tends to draw water away from the body into muscle cells, which can lead to serious dehydration. This is more than just a theoretical consideration as a University of Michigan wrestler taking creatine supplements died from severe dehydration will "cutting weight" for a wrestling match in 1997. People using creatine should make sure they drink plenty of water or other fluids.

Although creatine occurs naturally in foods it is not known whether high doses of supplemental creatine for a number of years can injure the kidney.

Creatine supplements often cause gastrointestinal upset- this is usually a minor annoyance. Another frequent complaint is joint aches and stiffness.

Creatine supplements disolve poorly in water and noncarbonated beverages. Creatine powders and crystals dissolve much better in a carbonated beverage. Certain products are marketed as "evervescent creatine" and claim much better bioavailabilty. This is nothing more than a carbonated product. The same effect can be obtained by dissolving creatine in carbonated water or soda.

Finally, because creatine is not classified as a drug there are no guarantees of its purity. Some studies have found compositions very different than what was supposed to be in the container.

Conclusion

We believe that creatine may be helpful for certain persons involved in sports requiring short powerful bursts of energy, such as competetive sprinting and weight lifting. However, use should be of short duration (less than several months) until long term safety has been demonstrated.

Creatine should never be used by persons on fluid restriction or those with a high likelyhood of becoming dehydrated such as wrestlers or boxers using dehydration to make a lower weight class.

Creatine is probably not useful for most recreational atheletes and may be detrimental to some persons participating in endurance events due to joint pains.

There is no legal substance that comes anywhere close to producing the strength and muscle mass gains seen with anabolic steroids.

Doctors Corner INternet Group, Inc. 1997-2004