C.S.I. Reference Articles

Creatine, What We Do Know?

As a health care professional, I am constantly being asked about the efficacy and effectiveness of creatine as an ergogenic aid. Creatine, which is found in both meat and fish, has become one of the decades most popular strength training aids. In 1926, scientists discovered that the average human body contains over 100 grams of creatine and 95% of that is stored in muscle. It is manufactured in the liver and may also be produced in the pancreas and kidneys. Transported in the body via the blood and taken up by the muscle cells where it is converted to creatine phosphate, also called phosphocreatine and stored there until it is used to produce chemical energy called adenotriphosphate (ATP). ATP is the primary fuel for your muscles.

It was rumored in the 1970’s that various Olympic teams, including Russia, were using creatine to enhance athletic performance. However, the first documented use of creatine supplementation was in 1992 with the British Olympic track and field competitors, which included 100-meter gold medallist Linford Christie. Studies suggest that increased creatine storage affects both muscle composition and aspects of physical performance. Over the past four years there have been dozens of university studies suggesting that the beneficial effects of creatine supplementation are most effective for only a limited amount of exercise and intensities. Increased creatine storage has been linked to increased weight gain as a result of increased total water retention in muscle, increased protein synthesis and a decrease in urine volume. Some generalization may be concluded: creatine supplementation does not appear to benefit endurance exercise, in which the majority of energy used comes from aerobic activity or an oxidative source such as long distance running, triathlons, and swimming. Activities, which require intermittent high intensity with relatively short rest periods, have indicated performance improvements, such as sprinting, sprint cycling, and weight lifting. (ACSM’s Health and Fitness Journal, Jul/Aug 1997)

Few studies have tested the effects of creatine loading on specific athletes in competition and no long-term studies have been conducted on its safety. There is no evidence to suggest that strength gained from supplementation is long term or if it diminishes over time. Some doctors worry about kidney or liver damage they say might occur from flushing large doses of creatine from the body. Dodger’s internist, Mickey Mellman says he has noticed liver irritation in some users. Furthermore, no studies have been done on the unknown effects of creatine loading on adolescent teenagers who are in process of physically maturing. All in all, further research is needed for creatine to be given a blanket endorsement, especially for teenage users.