Creatine is a form of energy that is available to muscles. It is an especially important energy source during brief, high power exercise, because it helps to replenish our main energy source - ATP.
Most of the creatine our bodies need is obtained daily through our diets. Foods like red meat, fish, and milk are good natural sources. If we do not get enough dietary creatine, our bodies are capable of synthesizing it from the amino acids glycine and arginine.
Creatine supplementation has recently come to the forefront for athletes seeking to enhance performance or to increase muscle mass. Although much research has been done to verify creatine's potential benefits, the results are still ambiguous. Here is what we know about creatine so far:
Based on the latest research available, creatine does
- Increase body weight and muscle mass This is either due to fluid retention associated with the creatine or enhanced skeletal muscle synthesis. The benefits are temporary, and supplementation must be continued to maintain desired results.
- Delay fatigue during repeated bouts of high-intensity exercise, such as power lifting, or other "anaerobic" exercises
- Improve muscle recovery during high-intensity exercise
Based on the latest research available, creatine doesn't
- Enhance performance for long-distance running or other "aerobic" exercises
- Have as dramatic an effect on those with normal stores of creatine. Vegetarians who may be deficient in creatine stand to reap the highest benefits.
Safety
- There is a formula for proper "creatine loading"
- Side effects may or may not accompany creatine supplementation. Many reports are anecdotal and have not been support by research. Additionally, side effects are more commonly experienced when taking higher-than-recommended doses. Side effects may include: muscle cramps, water retention, headache, and weight gain.
- There is no information available about the long-term effects of using creatine supplements. Because it is a water-soluble compound, excess amounts of creatine should, in theory, be excreted in the urine. Those with kidney problems should avoid its use entirely. Others interested in starting supplementation are encouraged to talk to their athletic trainer or coach, or contact: Franca Alphin, MPH, RD, LDN at student health: 613-7486.