I am asked the question “Should I take creatine?” Creatine is a natural substance found in fish and raw meat. It is a compound that can be made in our bodies or taken as a dietary supplement.

        Creatine is an amino acid, which is made by liver and kidneys, and 95 percent to 98 percent is stored in muscle. The Food and Drug Administration categorizes creatine as a food supplement.

        Some studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting and weight lifting, and can help athletes to recover faster after expending bursts of energy.

        In addition to providing more fuel for your muscles, creatine pulls water into your muscle cells, which increases the volume of your muscles. Creatine might help in gaining greater muscle mass because it enhances protein synthesis.

        Nevertheless, before you go buy a creatine supplement, be aware that 20 percent of people taking creatine do not respond to it and their athletic performance does not change.

        New research has shown that creatine can help buffer lactic acid that builds up in the muscles during exercise. You will associate lactic acid with the burning sensations that you get in your muscles during exercise.

        The average human has between 3.5 and 4 grams of creatine per kilogram of muscle. Once you use up the creatine in your muscle you have to rest your muscle and wait a while before you can exercise the muscle again. Some studies suggest that taking more than 40 grams of creatine a day might cause liver or kidney damage in some people.

        Creatine can be found in powder, liquid, serum, effervescent or gum form. All forms of creatine will stay in your blood stream up to 1 1/2 hours. The general recommendation for creatine supplementation is taking it before a workout.

        If you deplete the creatine supply in your muscles and you have creatine available in the bloodstream, your muscles can replenish their creatine supply fromyour blood. But if your muscles are full of creatine and you are not working out, the creatine in your blood will be converted into creatinine and excreted. Over time this constant excretion of creatinine can put a lot of work on your kidneys and liver.

        Creatine might sound like the “wonder supplement” for athletes wanting to increase their performance or muscle mass. Be aware that the potential for danger is still unknown due to its “newness.” Short-term side effects of creatine supplementation include: upset stomach, muscle cramping, diarrhea and dehydration. Athletes of any age taking creatine should do so under the supervision of a health-care provider.

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