by Angela Przybyl

Dietetic Intern Viterbo University

What is Creatine?

An amino acid stored in skeletal muscle and utilized in the muscles as phosphocreatine.

Its role in the body is to restore adenosine triphosphate (ATP) that supplies quick bursts of energy.

The body makes creatine in the liver, pancreas and kidneys. You can also get 1-2 grams from food sources such as meat, poultry and fish.

The theory is that phosphocreatine is the limiting factor during short bouts of high intensity exercise. With a creatine supplement there would be a faster recovery of ATP. This additional ATP can then be used for energy.

What should you consider before taking a creatine supplement?

Most studies have found no benefits to using creatine and studies found improvement only in young, highly trained athletes.

Creatine can only help with activities that require short explosive bursts of energy. Hitting a ball, jumping for a rebound, high jumping are examples.

Creatine supplements have the potential to cause weight gain and side effects such as diarrhea.

Long-term side effects of creatine use are not yet fully researched and are unknown.

Muscles can only store so much creatine. When you exceed this amount, the supplementation is wasted.

Research has shown that any improvement in performance is very small.

Creatine regimens are not easy to follow. One requirement is to drink extra fluids when taking the supplement. They can also be expensive and taste bad.

There is no guarantee that creatine is pure or labeled correctly since there is no government monitoring of the product.

Warnings and Side Effects of Creatine Supplements

ü Not for patients with renal disease

ü Do not exceed the maximum dosage of 2-5 grams/day

ü May cause weight gain/water retention

ü Caffeine may decrease ergogenic effects

ü Not to be used long term with drugs that can damage kidney function (nonsteroidal anti inflammatory drugs, cyclosporin, ACE inhibitors)

ü May cause dehydration, stomach distress, muscle strain, muscle cramps, muscle tears, renal stress and increase in blood pressure

ü Long-term side effects are not known

Dosage Information

¶ Diet provides ~1 gram/day. Sources such as herring, pork, salmon, beef, cod and milk.

¶ Supplement can be in the form of pill, powder or beverages.

¶ Studies showed maximum muscle storage is achieved with a loading dose of 5g creatine supplements taken four times a day for 5-6 days followed by a maintenance dose of 2 g/day.