Study reveals unfounded concerns about supplement safety
Creatine, a naturally occurring substance found in meat and fish, has been gaining popularity among athletes and bodybuilders for its potential to improve performance, particularly in activities requiring short bursts of power. Despite persistent rumors on the internet, numerous studies have found that creatine has no known short or long-term health risks.
Scientists have established that creatine is safe and effective, with no known side-effects. It works by increasing the amount of carbohydrate drawn into muscle cells during carbohydrate loading in endurance athletes, thereby providing an energy boost. One of the most common concerns about creatine is its potential impact on the body, but a meta-analysis of 685 clinical trials involving over 25,000 participants found that such side effects were reported by only slightly more people taking creatine (13.7%) than those taking placebos (13.2%).
The evidence-based side effects of creatine supplementation are generally mild and rare. Gastrointestinal (GI) side effects, such as stomach discomfort, diarrhea, and nausea, are occasionally reported, but a study found that they were reported by 5.51% of creatine users compared to 4.05% of those taking a placebo, indicating no significant difference. Muscle cramps and pain are also occasionally reported, but at a low frequency of about 0.52% in creatine users. Some users may experience water retention and bloating due to increased muscle creatine levels, but this is not universally reported.
Endurance athletes, such as marathoners, triathletes, and cyclists, can benefit from creatine supplementation. A 2020 study found that creatine supplementation combined with traditional strength training allowed test subjects to build more muscle mass and lift heavier weights than people receiving the same training but taking a placebo. Studies also show that creatine helps give distance runners the power they need for short, fast bursts of speed, and a study found that distance runners using creatine had less muscle damage and recovered more quickly than those not using it.
Creatine supplementation may potentially increase strength, power, and muscle mass. The body needs about 2-4 grams of creatine per day, either through the diet or through synthesis in the liver from common amino acids. Consuming more than the normal amount of creatine may further enhance its benefits.
Before starting creatine supplementation, it is advisable to consult with a healthcare professional to discuss individual health conditions and potential interactions with other medications. The International Society of Sports Nutrition (ISSN) periodically publishes review papers describing other supplements that might be safe and effective. An update on the most recent review paper published by the ISSN is in process.
In addition to creatine, other supplements like sodium bicarbonate, the same as baking soda, might help counteract muscle-fatiguing acidosis created by hard exercise. Studies show that sodium bicarbonate has benefits on high-intensity performance in the 2-4 or 5-8 minute range.
Multiple sports authorities, including the Australian Institute of Sport and the U.S. Anti-Doping Agency, recognize creatine as a legal dietary supplement under anti-doping rules. It is crucial to remember that while supplements can aid athletic performance, they should be used responsibly and in consultation with a healthcare professional.
In conclusion, creatine is a valuable supplement for athletes and bodybuilders seeking to enhance their performance. Its safety, effectiveness, and wide range of benefits make it a popular choice for those looking to boost their workouts and achieve their fitness goals.
Creatine, in addition to being beneficial for athletes, is also associated with the health-and-wellness industry, as it can aid in fitness-and-exercise performance through increasing strength, power, and muscle mass. A healthy-diet rich in meat and fish naturally contains creatine, but supplements can provide the necessary 2-4 grams daily for those seeking enhanced performance. However, it's crucial to consult with a healthcare professional before starting creatine supplementation due to potential interactions with medications and individual health conditions. Moreover, other supplements like sodium bicarbonate may also support athletic performance by counteracting muscle-fatiguing acidosis during intense exercise.
