Creatine Facts

Searching on the Internet for facts on creatine can be overwhelming. It seems that most sites that claim to provide unbiased information on the supplement are also ones that sell it. One of these sites has written in small print “The statements on this web site have not been evaluated by the FDA.” at the bottom of each page even after claiming they are reliable. Instead of giving into my frustration, I thought on my own experiences working in a gym and approached nutritionist Heidi Bates, BSc, RD of Tri-Nutrition Consulting for the most up to date facts on creatine.

What is Creatine?

Creatine is a compound normally found in muscle tissue. Amino Acids synthesize it to be used as a source of energy during the first 2 to 30 seconds of physical (anaerobic) activity.

Why do people use it?

A supplementation of creatine is used as an enhancer during high intensity exercise (e.g. weight lifting, sprinting). Available research suggests that creatine supplementation may increase muscular strength and power during exercise. The theory is that more creatine would allow the body to generate more energy, more quickly over short durations, which would then enhance performance and results.

Does it really work?

Working in a gym, I have heard people claim that creatine was the best supplementation they’ve tried. However, the results have been inconsistent in many cases. Most of the research has been conducted on elite level, male athletes, which leads us to not know for sure how, or if this translates to other groups of active people.

Is it safe?

Most sites claim it’s safe for use in adults. Though creatine occurs naturally in small levels in your body, there have been no studies done to assess the long-term safety of creatine supplementation. Caution is recommended, especially for teens, children, pregnant women and anyone with ongoing medical conditions because very little work has been done to assess the effects of this supplementation in these people. Because of this, anyone thinking of using creatine should discuss it with his or her doctor BEFORE trying it.

What are the side effects?

A number of side effects could include weight gain, muscle cramping, and increased risk for injury. Another side effect that is only whispered of in locker rooms is that it can cause horrible gas. This makes working out with someone taking Creatine potentially quite uncomfortable and maybe even embarrassing.

How much does it cost?

Research suggests that 5 g four times per day/5 days followed by doses of 2 g/ day thereafter of supplemental creatine promote the maximum storage of it (e.g. more than this amount offers no benefit at all). Most prices on the sites that I saw were approximately $10-11 per 100g with most retailers suggesting up to 20g per day to start and then to move on to 5-10 g per day. This means you’d be spending an extra $15-$35 / month.

Do I really need creatine or any other supplement?

The jury’s out on this one. Basically there’s not enough information. Some nutritionists and health professionals agree that you don’t need supplements to boost your performance. This can be done safely with a proper balance of food and activity. On the other hand, other people swear by the use of supplements such as creatine. Without it, some claim, they would not achieve the results they are striving for. One suggestion though. Before taking someone’s expert advice, do a little research and make sure that your supplement taking is not just a way to line someone’s pockets. If it sounds too good to be true, then it probably is.

For more information (of a reliable kind) on creatine, check out the Gatorade Sport Science Institutes website at www.gssiweb.com