Creatine is one of the most popular and well-known dietary supplements today. It's used by everyone from teenagers to professional athletes, and is one of the few supplements not banned in professional sports. Some treat creatine as a staple supplement, while others choose to avoid it; it all depends on your lifestyle and fitness goals. As with any supplement, it's important to know which benefits you're receiving and if there are any risks to consider. Because creatine has been used by so many people over a long period of time, there is plenty of well-documented data surrounding its benefits, risks and side-effects.
Studies have revealed that creatine is used by approximately 17 percent of high school athletes, 34.5 percent of NCAA athletes, 43 percent of military and civilian health club members, and 59.5 percent of athletes in power sports. The fact that creatine is embraced by so many makes you wonder whether it really works, and if there are any measurable results.
Studies, using both creatine and placebos, have shown proof that creatine offers an added increase in anaerobic strength and power, aerobic endurance and a noticeable difference in body mass and composition. Water retention is caused by creatine due to its osmotic activity and is also widely believed to decrease net protein breakdown while at the same time promoting protein synthesis.
Most of the risks and side effects caused by creatine use stem from its propensity to draw water into the body, where it tends to accumulate. Again, this is due to its osmotic activity. However, this type of risk can most easily be avoided by staying properly hydrated. Most supplement manufacturers recommend drinking plenty of water while using their products, and creatine is no exception.
An increase in body weight is also a well known side effect of creatine use, but for most athletes who use it, this is one of its major benefits. As is the case with all supplements, you should speak with your doctor if you have any questions, drink plenty of water and always use common sense while taking them.