Unfortunately, many of these concerns have recently received significant media coverage and, thus, are worthy of discussion.Īs creatine is an amino acid (by structure), it has been suggested that creatine monohydrate supplementation may affect kidney and/or liver function. Claims that creatine is “unsafe” have not been substantiated in any prospective creatine monohydrate study.

However, concerns about possible side effects of creatine monohydrate supplementation have been mentioned in lay publications, supplement advertisements and on the internet. The only universal (or common) side effect reported from clinical studies in preoperative and postoperative patients, untrained subjects and elite athletes has been weight gain. Relative to creatine supplementation, the popular media often discusses adverse or potential side effects. Also, as food science evolves, stabilized liquid forms of creatine for ease of use are expected to be developed. Future research will determine what dose may be best for athletic uses. However, not all of the studies examining athletic uses have demonstrated an ergogenic effect approximately 30% do not support the agent, although some report nonsignificant positive effects or influence of creatine monohydrate. No study to date has found an ergolytic (opposite of work-enhancing) effect of creatine.Ĭreatine supplementation during training has been reported to promote significantly greater gains in strength, fat-free (aka lean body) mass and performance, primarily of high-intensity exercise tasks. Short-term creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%). Short-term creatine supplementation (e.g., 20 g/d for 5-7 days) has typically been reported to increase total creatine content by 10-30% and phosphocreatine stores by 10-40%. 15, 1994, the date set by DSHEA as the dividing line between old and new dietary ingredients). However, none have shown to be superior to creatine monohydrate, the first form of creatine on the global market (prior to Oct. Other forms are on the market-creatine citrate, creatine pyruvate, creatine ethyl ester (EE) and creatine nitrate, for example. 2017 14:18), a detailed research review of the safety and efficacy of creatine that supports the statements below.Ĭreatine monohydrate is the most commonly studied form of creatine in the literature-and may also be the most popular form of creatine sold to companies and consumers.

To date, more than 500 studies have been published on this ergogenic aid many of these studies are outlined in ISSN’s position stand on creatine (J Int Soc Sports Nutr.

15:38) from the International Society of Sports Nutrition (ISSN), the most promising strategies to augment gains in muscle size and strength appear to be consumption of protein-carbohydrate calories before and after resistance exercise, and creatine supplementation.Īs a nutrient, creatine has probably made one of the biggest impacts on the sports nutrition landscape. The human body can make creatine from amino acids ingested in the diet as well however, the manufacture of endogenous (within the body) creatine is low.Īs outlined in the 2018 exercise and sports nutrition research review ( J Int Soc Sports Nutr. The type of people who typically do not get dietary creatine are those who adhere to vegetarian or vegan diets. This means that people who eat meat or fish- heck, even both-are naturally getting creatine in their diet. The two main dietary sources of creatine are red meat and fish (some types of fish are better sources than others). Many people don’t realize it is also a naturally occurring food constituent that globally is eaten daily. Creatine is a popular dietary supplement.

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