Creatine: What You Need to Know
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Athletes and bodybuilders have been particularly interested in creatine
supplements because studies have shown that supplementation is associated
with a significant increase in body weight, of about 1-3 kg, as well as an
increase in muscle mass within 30-60 days. However, the increase in body
weight can not be attributed exclusively to creatine supplementation.
The muscle cell creatine saturation effect occurs after five days of
loading
on 20 g of creatine. Once the muscle cell is overloaded with creatine, it
is
easily maintained at this level with about two 5-g doses a day. Longer
training sessions at maximum muscular output can lead to quicker and larger
muscle gains.
Creatine can increase water retention in cells and studies have found that
people retained water because of a decrease in urine volume. Other studies
suggest that there may be some increase in protein synthesis as well as a
retention of fluid.
Recently, concerns about the safety of creatine supplements have surfaced
because of reports of dangerous dehydration as well as muscle cramps,
spasms, and pulled muscles. However, these claims have not been proved, and
the short-term results continue to impress athletes and bodybuilders. Until
scientific research provides substantial evidence of the effects of
creatine
supplementation, the debate over prolonged usage will continue.
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