Combining creatine supplementation with nutrition and exercise can enhance energy and muscle strength

Creatine is a sports supplement that is used frequently by athletes to enhance strength and performance.

Creatine is made by the body and used as a quick source of energy for muscle contraction. Many athletes “load up” on this supplement by taking larger doses 3-4 days before an athletic event such as a football game or other competition. Other athletes, specifically those who are body building use creatine on a longer-term basis in smaller doses because they believe it helps them gain muscle mass and builds endurance.

Side effects for this sports supplement may include:

• allergic reaction-like symptoms
• decreased or little urine
• dehydration
• heat-related illnesses
• reduced blood volume
• electrolyte imbalances
• muscle cramps
• reduced blood volume

Almost always these side effects come about as a result of exceeding the recommended dose on the label. In spite of the side effects creatine is a safe food supplement. Experts suggest that the best way to avoid most of the side effects is by drinking plenty of water before taking the supplement.

It has also been marketed as a weight loss supplement but there is little evidence that this supplement will do anything to support weight loss.  Using creatine will provide short bursts of energy. Many athletes have noticed that their muscles seem to get larger but this is only because of increased water retention. The muscles literally become saturated with water and seem to grow. Once the supplement is discontinued water is lost and muscles seem to “shrink” back to their normal size.

Creatine supplement use should be managed very carefully. As is true of all dietary supplements there is no regulatory oversight.  Therefore, you need to be careful that your actually getting what the label claims. It would be best to purchase from reputable sources such as those contained on this site that will stand behind their product claims.

Learn more about health supplements and the benefits they may have on your health.