Study disproves concerns about health risks associated with supplements
A groundbreaking study by Matthew Cooke has revealed that distance runners who use creatine experience less muscle damage and recover more quickly than those who do not [2]. This finding adds to the growing body of evidence supporting the use of creatine as a performance-enhancing supplement, particularly for endurance athletes such as marathoners, triathletes, and cyclists [10].
The Power of Creatine
Creatine, a naturally occurring substance found in meat and fish, has been shown to increase the availability of ATP (adenosine triphosphate), the energy currency for muscle contractions and quick bursts of activity [5]. This enhancement allows for more intense training sessions, thereby improving muscle strength and power output [2][5].
Muscle Strength and Power
By increasing the availability of ATP, creatine enables athletes to perform with greater strength and power [2][5]. This can be particularly beneficial for sports that require sudden bursts of power, such as sprinting or weightlifting.
Muscle Mass
In addition to boosting strength and power, creatine supplementation supports greater gains in muscle mass when paired with strength training [2]. This is due to increased training capacity and possibly improved muscle recovery.
Muscle Function
Creatine also helps maintain muscle function, which can be particularly beneficial in older adults, aiding in muscle preservation and increasing strength [2][5].
Neuroprotective Effects
Emerging evidence suggests that creatine may improve cognitive performance, mood, and protect the nervous system, potentially benefiting neurodegenerative diseases and brain health [3].
The Safety of Creatine Supplementation
Extensive research and long-term studies have shown that creatine is considered very safe for healthy individuals when taken at recommended doses [1][2][4]. Mild side effects such as bloating or digestive discomfort can occur initially but are generally temporary and manageable with hydration and proper dosing [1][4].
However, individuals with kidney or liver conditions should consult a healthcare professional before using creatine due to potential risks [1][2]. Creatine is likely safe for young competitive athletes under supervision but is not recommended for children under 18 who are not professionally trained; it is not recommended during pregnancy and breastfeeding due to lack of human trials [2]. Postmenopausal women may benefit from creatine, particularly for muscle mass and strength, although effects on bone health remain unclear [2][5].
Recommended Form and Dosage
Creatine monohydrate remains the most studied and effective form of creatine supplementation [1][2]. Typical dosing is 3-5 grams per day, often with an initial loading phase to saturate muscles faster, although loading is not necessary. Some formulations combine creatine monohydrate with creatine hydrochloride (HCl) to improve absorption and reduce bloating [1].
Other Performance-Enhancing Supplements
Besides creatine, another high-profile supplement found to be safe, effective, and legal by scientists and anti-doping agencies is beetroot juice, rich in nitrates [11]. This supplement is known to quickly convert to nitric oxide, a substance that causes vasodilation and more oxygen availability.
Sodium bicarbonate, the same as baking soda, is another supplement that might help counteract muscle-fatiguing acidosis created by hard exercise [9]. However, its benefits are primarily observed in high-intensity performance in the 2-4 or 5-8 minute range.
The International Society of Sports Nutrition (ISSN) periodically publishes review papers describing other supplements that might be safe and effective [8]. The most recent review paper published by the ISSN is currently undergoing an update.
In conclusion, creatine is one of the most researched and safe dietary supplements available for enhancing muscle strength, power, function, and mass, especially when used alongside resistance training. It also shows potential neurological benefits. Mild side effects may occur but are generally transient. Persons with kidney or liver issues should seek medical advice, and use in certain populations like children and pregnant women is not well established. The best-supported form is creatine monohydrate at 3-5 g/day [1][2][3][4][5].
- Incorporating creatine supplements into a health-and-wellness regimen, alongside fitness-and-exercise and nutrition plans, could potentially aid distance runners and endurance athletes in reducing muscle damage and improving recovery [2, 10].
- As a supplement, creatine is not only beneficial for performance enhancement in endurance sports but also offers advantages in muscle-strength-focused activities, such as weightlifting, due to its ability to increase the availability of ATP for more intense training sessions [2, 5].
