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Creatine Sports Nutrition Supplements
Raises Physical Performance, Causes Weight Gain Mainly Water
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Creatine Sports Nutrition Supplements

Of the sports supplements, creatine is the only one that careful, published research has shown to improve performance of certain athletic tasks.

Creatine is an amino acid made by the liver, kidneys, and pancreas; it also occurs naturally in meat and fish. It's stored in muscle and elsewhere in the body and plays a key role in producing immediate bursts of energy.

Taking supplemental creatine causes a rapid weight gain of perhaps one to four pounds. Scientists believe the extra weight is mainly water retained in muscles.

A few well-designed studies have found that creatine enhances performance requiring brief, intense bursts of strength, as in high jumping and weight lifting. But it doesn't improve the endurance needed for sports like distance running or soccer.

There has been no systematic study of creatine's side effects, but there have been case reports in the medical literature of muscle cramping and the exacerbation of existing kidney problems. Most studies of creatine involved short-term use, so "long-term effects are completely unknown," says Bernard Griesemer, M.D., director of a pediatric sports-medicine practice in Springfield, Mo.

Source: Consumerreports.org 2001