Creatine has been used as a legal supplement with the purpose of increasing; muscular power, strength, helping with cardiac therapy, and muscular size. There has been a grey area in the understanding of whether claims made by supplement companies are true or if they are scientifically based. One of the main concerns with any supplement is whether it is safe. Many scientific experiments have been performed and have stated the side effects of creatine, however, we must also understand that side effects can be viewed as positive or negative. Some side effects we will look into are increases in total body mass, fat-free mass, and skeletal-muscle mass, as well as muscle cramps, gastrointestinal complains, and liver dysfunction.
Let’s take a look at some of the positive side effects that creatine has been shown to have. According to (Francaux, M., & Poortmans, J. R. (2006), the response of creatine on total body mass as been shown to be the same whether the subject was active, an athlete, or one living a non active lifestyle. They also suggest that the response to supplementation was not reliant on a work-out routine, however, the effects would be more substantial with one set in place. Another positive effect would be that of fat-free mass and skeletal-muscle mass which has been seen to have a 12% increase in muscle volume with creatine supplementation. (2). We have also viewed 17% increase in muscle-fiber area(2).
Now looking at some of the negative side effects that creatine has been shown to produce, such as muscle cramps, gastrointestinal complains, and liver dysfunction. (Francaux, M., & Poortmans, J. R. (2006) In regards to muscle cramps, cramping can be effected by lack of adequate hydration and the intensity of activities being performed, and not creatine its self. As for gastrointestinal complains, research has stated that some discomfort can come from supplementation, yet most coming from not mixing the supplement correctly.(2). However some studies have shown that abuse of the supplement can cause gastrointestinal issues, (Ostojic, S. M., & Ahmetovic, Z. (2008). If creatine is taken in the correct amounts and directions are followed, issues can be diminished, yet if taken excessively, diarrhea can become an issue. Finally, concerning liver dysfunction, there is no data that supports any claims that have been made in regards to oral supplementation of creatine and liver dysfunction in healthy individuals. (2). It has also been suggested that creatine supplementation does not affect liver function in highly trained football players.(3)
The research indicates that creatine paired with a resistance training regiment can improve; agility, body weight and muscular power output (1). Which indicates that sports such football, soccer and baseball would benifit. However it has been shown that short-term use does not have the same effects as if supplementation was on a regiment of seven days and grater(5). Other activates that might benefit would be sprinting and other anaerobic activities. Also creatine has been shown to alleviate cardiac diseases, which in turn can benefit individuals that are interested in the physical activities stated. .(7)
We must also take into consideration that there might be some physical activities that can be hindered with creatine supplementation. The increase of muscular mass and size across different joint can cause loss of range in that joint (6). Activates that demand a greater range of motion such as, gymnastics, ballet, and cheerleading can be adversely effected by creatine. Whether an athlete or an individual that wants to be active, having an adequate joint range of motion is critical. The choice will ultimately come down to the athlete, which would have to weigh the positive and negative effects of supplementing with creatine .
Take aways
Creatine is a safe supplement for healthy individuals which have been seen by a medical professional and deemed healthy. The main things to understand is that research still has to be done and that if creatine is taken you must follow directions correctly and consistently.
References
1) Arazi, H., Rahmaninia, F., Hoseini, K., & Asadi, A. (2011). EFFECTS OF THREE, FIVE AND SEVEN DAYS OF CREATINE LOADING ON MUSCLE VOLUME AND FUNCTIONAL PERFORMANCE. Serbian Journal Of Sports Sciences, 5(3), 99-105
2) Francaux, M., & Poortmans, J. R. (2006). Side Effects of Creatine Supplementation in Athletes. International Journal Of Sports Physiology & Performance, 1(4), 311-323
3) Mayhew, D. L., Mayhew, J. L., & Ware, J. S. (2002). Effects of long-term creatine supplementation on liver and kidney functions in American college football players. / Effets a lon terme de la prise de creatine sur le foie et les fonctions renales de footballeurs americains. International Journal Of Sport Nutrition & Exercise Metabolism, 12(4), 453-460.
4) Ostojic, S. M., & Ahmetovic, Z. (2008). Gastrointestinal Distress After Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?. Research In Sports Medicine, 16(1), 15-22.
5) Rosene, J., Matthews, T., Ryan, C., Belmore, K., Bergsten, A., Blaisdell, J., & ... Wilson, E. (2009). Short and longer-term effects of creatine supplementation on exercise induced muscle damage. Journal Of Sports Science & Medicine, 8(1), 89-96.
6) Sculthorpe, N., Grace, F., Jones, P., & Fletcher, I. (2010). The effect of short-term creatine loading on active range of movement. Applied Physiology, Nutrition & Metabolism, 35(4), 507-511.
7) Webster, I., Huisamen, B., & Du Toit, E. F. (2011). Creatine and Exercise -- Strong Evidence for Stronger Heart Muscle?. Journal Of Exercise Physiology Online, 14(5), 85-108
