Creatine
Creatine monohydrate is a compound produced by your body that helps release energy in your muscles. Creatine is a naturally occurring compound — you can ingest creatine from protein-rich foods such as meat or fish, or you can take a nutritional supplement. Supplements are available over the counter.
Unlike androstenedione, scientific research indicates that creatine may have some benefit — it can produce small gains in short-term bursts of power.
"Most of the research points to small improvements in short-term power activities like improving maximum-weight bench press or increasing speed during cycling sprints of very short duration," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of Mayo Clinic's Sports Medicine Center. "Some studies have shown an increase in lean muscle mass with creatine. As a result, we've got a lot of press on creatine producing steroid-like results without the side effects."
Creatine helps muscles make and circulate more adenosine triphosphate (ATP). ATP is used for quick, explosive bursts of activity, as in weightlifting or sprinting. Creatine also reduces energy waste products — such as lactic acid — that can cause muscle fatigue. As a result, creatine is purported to enhance performance and decrease fatigue. But there's no evidence that creatine enhances performance in aerobic or endurance sports.
Your liver produces about 2 grams of creatine each day. You can also get creatine from the meat in your diet. Creatine is stored in your muscles, and levels are relatively easily maintained. Because your kidneys remove excess creatine, the value of supplements to someone who already has a high muscle creatine content is questionable.
Possible side effects of creatine that can decrease athletic performance include:
* Stomach cramps
* Muscle cramps
* Nausea
* Vomiting
* Diarrhea
Weight gain is a known side effect of creatine — one that is sought after by athletes who need to increase their size. But with prolonged creatine use, weight gain is more likely the result of water retention than an increase in muscle tissue. Water is drawn into your muscle tissue, away from other parts of your body. This puts you at risk of dehydration.
High-dose creatine use may potentially damage your:
* Kidneys
* Liver
* Heart
It's unknown what kind of effect taking creatine has over the long term, especially on teens or younger children. Dosage levels vary widely, depending on which product you use and how much creatine you take.
Since creatine isn't regulated by the Food and Drug Administration (FDA), you can't be sure of the purity of creatine supplements you buy on the market. Studies have found varying mixtures of creatine in different creatine products. And some of the inactive ingredients mixed in with the creatine may cause significant side effects, such as allergic reactions.
The bottom line is that the safety of taking creatine is questionable. Most studies involving creatine use examine the performance-enhancing aspects, and side effects are generally reported only anecdotally.
