Athletes who think they have found the latest legal performance enhancer in creatine may need to think twice. Creatine is a compound based on nitrogen that the body makes and stores in muscles. It supplies the muscles with energy for about 10 seconds during intense exercise. The supplement can be found as a liquid or powder. It is most common in the form of creatine monohydrate.
Taking creatine supplements will increase the amount in the muscles, but will it truly enhance performance? Also, by taking large amounts of creatine, you will turn off the body’s normal production of the substance.
On the positive side, creatine does increase body mass by pulling water into the cells. This enhances the appearance of the muscle and the body. It may also increase your strength potential. It does enhance "all-out" exercise, but since most sporting events or races last more than 8-10 seconds, other sources of energy are needed. Events lasting longer than 90 seconds rely more on other sources of energy such as carbohydrates which are best obtained from a well-balanced diet.
When you work out, your body produces lactic acid which contributes to the burning sensation you feel as your muscles tire. Creatine buffers lactic acid allowing you to exercise at a higher level for a longer period of time. It also helps you recover more quickly from a workout.
Unfortunately, creatine has not been scientifically proven to enhance an athlete’s performance. Also, supplements such as creatine are not regulated by the FDA and long term safety of large doses has not been determined.
Short term side effects include abdominal symptoms and water retention. There are also questions regarding how high doses of creatine affect the liver and kidneys since they are the organs that metabolize the substance.
Lastly, the research on creatine has been done in adults, and it has not been determined how its use might impact adolescents. Many variables need to be considered including its effects on growth and long term health problems.
As is true of many "fad" nutritional supplements, many of the benefits may be psychological. Also, if taken along with an appropriated training program, it may actually be the training, not the creatine that is responsible for any improvements.
The best approach for the young athlete to improve his or her muscle mass, strength and endurance is to eat a well balanced diet and to work out under the supervision of a coach who is aware of the special needs of the growing body.
