Controversy has swirled around the use of creatine as a supplement since its introduction as an athletic aid in the 1990’s, but even more so as of late. Quite a few allegations have been made against the product, accusing it of being the cause for irregular heartbeat, dehydration, compartment syndrome, rhabdomyolysis, kidney and liver failure, gastrointestinal distress, and weight among others. These claims have gained enough traction to spawn more rumors, including the imminent ban of creatine by the NCAA. As is the case for many rumors, these can either be dispelled or taken simply as an over exaggeration.
As for creatine being to blame for irregular heartbeat, liver and kidney damage, rhabdomyolysis, and dehydration, there is simply no conclusive evidence. When taken at the recommended dose and with appropriate amounts of water, creatine puts no added strain on the organs. It is proposed that creatine not only does not deplete the body’s water stores, but actually helps an individual retain water and aids in thermoregulation. The increase in water retention is thought to be responsible for the allegations of creatine inducing compartment syndrome. The increase in water volume within a muscle and muscle cells could account for the increase in pressure inside the muscle compartment, and there is no evidence to suggest otherwise. The supposed weight gain caused by creatine supplements could also stem from the added water retention, especially during a loading phase, but studies show that creatine contributes to an increase in lean muscle mass and reduced body fat in the long run. Most individuals report no gastrointestinal distress with the introduction of creatine supplements. The few who endure negative gastrointestinal side effects (less than 10% reported GI distress) likely experience them during a loading phase, where a high dose of creatine is taken for a short time.
There is no solid evidence to show that creatine supplementation is unhealthy or anything less than beneficial to an athlete. That being said, if an individual does decide to incorporate creatine into their training regimen, it is important to know the proper way to use it. Taking creatine at the right dosage, at the right time, and with the right food and drink is crucial to obtaining the results desired of an athlete. The recommendations to follow are for an athlete seeking gains in strength and lean muscle mass.
When beginning a creatine supplement regimen, it is important to include a loading phase in which a higher dosage is ingested for a short time in order to achieve full saturation of the muscles’ creatine stores. A typical loading phase is comprised of taking 20 grams of creatine per day, split into two or three doses, for five days. The loading phase may be adjusted for individuals who find that the recommended 20g dosage is too strenuous on their digestive system. Alternative loading phases involve reducing the dosage to 10 grams per day for 10-14 days, or even 5 grams per day for 30 days, depending on how sensitive the individual is to the supplement. After the loading phase is complete, the muscles should be fully saturated and the athlete will move into a maintenance phase. When maintaining, the individual’s diet must be taken into consideration. One who does not eat much red meat may need a 5 gram/day dose, while an athlete who consumes red meat regularly should be able to maintain on 2-3 grams/day. Lastly, timing is important. Creatine is best absorbed when taken during an insulin spike and while muscle stores are depleted, so it is recommended to take the supplement with fruit juice and post-workout.
In the Game/June 2016/Web only
Creatine Supplementation
By: Luke Ferguson
Photo by: Marque Milla Reese
