Creatine Supplementation

Athletes of all ages are looking for the perfect supplement to gain more power, more strength, and more size. Many have turned to Creatine. For healthy individuals, there has been an increase in body mass. [1] This can be a favorable has been a side effect especially for those individuals who are looking to add bulk. In one study of 229 military and civilian participants who compared the use of creatine versus non use. 93% of the creatine users experienced an increase in strength. The most common side effects reported were 20 % experienced GI problems, 15% experienced muscle cramping/spasm, and 13% reported dehydration.[2] In my observation, these side effects can be experienced by any person who chooses to workout and live a fit life. Properly hydrating, and proper nutrition can diminish these effects. Healthy consumers of creatine are not affected with health risks when orally administering creatine monohydrate.[3]’[4]One must decide does the side effect from creatine out way the benefits.

According to the literature creatine supplementation has a direct benefit on strength. The physical activities that would benefit from creatine use are weight/strength training. Creatine use is shown to benefit those who train on a regular basis while taking creatine. The most favorable results show that creatine can greatly enhance workouts and or speed up recovery time. Creatine can benefit many individuals, it may serve as a body mass gainer for the elderly that has loss body mass do to normal aging, and it may serve to diminish fatigue as it relates to workouts.

[1] Schilling, B.K., M.H. Stone, A. Utter, J.T. Kearney, M. Johnson, R. Coglianese, L. Smith, H.S. O’Bryant, A.C. Fry, M. Starks, R. Keith, and M.E. Stone. Creatine supplementation and health variables: A retrospective study. Med Sci Sports Exerc 33:183-188. 2001
[2] Heather L. Shepard, Sneha Raichada, Kellie M. Kouri, Lena Stenson Bar-Maor, and David Branch. Use of Creatine and Other Supplements by Civilian and Military Health Clubs: A Cross-sectional Survey
[3] Poortmans, Jacques R., Francaux, Marc. Adverse Effects of Creatine Supplementation Fact or Fiction? Sports Med 2000 Sep; 30 (3): 155-170
[4] Same as above (3)