Using Creatine Supplements

Creatine has been a top nutritional supplement for years. Creatine's popularity has spawned hundreds of products since its introduction by supplement manufacturer EAS over 10 years ago. It it is one of the most effective performance enhancing proucts on the planet. Everyone from elite athletes to weekend warriors use creatine on a regular basis.

Creatine: The Benefits

Creatine absorbs water and pulls this water into muscle cells. This creates a swelling effect in the muscle and creates more leverage, which in turn enhances strength. Creatine also helps replenish your body's energy stores during intense exercise. It works best during explosive, anaerobic movements. Activities such as weightlifting benefit greatly from creatine supplementation.

What people do not realize is that creatine already exists in the body. The average human being has anywhere from 150 to 200 grams of creatine in their body all the time. The amount is dependent on the size of the person. When a person uses creatine supplements, they are not introducing something into the body that is toxic....it already exists.

Creatine: The Studies

All of that being said there has been much debate over the years of the safety of creatine. I have heard people say: "creatine causes liver damage" or "creatine destroys your kidneys". No long term studies have been done on the effects of creatine supplementation.

I will say that more long term studies need to be done to prove the safety of this compound. The longest studies to date have been 5 year studies. Those studies showed no permanent damage to the body_¹. Countless other short term studies have shown positive effects on the human body.

Creatine: The Side Effects

Creatine can cause bloating and has the potential to cause cramping and diarrhea. As mentioned earlier in this article, creatine absorbs water, it's like a sponge. It will pull water from tissues within the body causing the side effects that people sometimes experience. That is why it is always wise to increase your fluid intake when using creatine supplements. Always increase you fluid intake when supplementing with creatine.

Another suggestion to minimize creatine's side effects is to use a minimal dosage. A dose anywhere from 2 to 5 grams per day should be sufficient. Any more than that and the risk of bloating and cramping increase.

Tips for Using Creatine

The best time to take creatine is after your training. I would not take it prior to a workout due to the increased risk of dehydration. If creatine is used pre-workout, I would suggest ingesting extra fluids to offset the potential for dehydration.

Take only as much creatine as you need. As mentioned earlier, 2 to 5 grams per day should be all you need.

Do not load creatine. It is a waste of money.

Use creatine for short bouts of intense exercise. It offers minimal, if any, benefits to endurance athletes. One study showed that creatine can actually make distance runners slower. Scientists concluded that it was the increased body mass that contributed to this.

Cycling creatine is recommended. I like to take creatine supplements every day for 8 weeks, then discontinue for 3 to 4 weeks.

Who Makes the Best Creatine?

This is a toss up.Just make sure that you purchase your creatine of choice from a reputable company. Generally the bigger companies like GNC, Muscletech, and MRI. Whether you want a powder, liquid, or pill...that is personal preference. When used wisely, creatine supplements can give great results.

References:
1 Poortmans JR and Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine and Science of Sports and Exercise 31:1108-1110. 1999