Side Effects of Creatine Powder

Last year all eight College World Series Teams took creatine. The supplement is widely used by bodybuilders, and pro athletes including Shannon Shape, and Sammy Sosa, the major league baseball MVP. Despite these high-profile athletes, there have been reports of negative side effects with creatine. These include intestinal cramping, diarrhea, increased urination, and dehydration.

Lynn Myers M.D. is one of the country's foremost experts on nutritional supplements. He has been interviewed by CNN Sports, heard on ESPN's "One On One Sports". Below he answers common questions about creatine.

What is creatine? Creatine is a protein made from amino acids. Our body makes one gram each day from protein. We also eat about one gram of creatine each day from meats such as beef, chicken or fish. When we take extra creatine we can store more energy. This allows the athlete to work harder and perform at a higher level. Researchers have even used creatine to treat people with neuromuscular diseases. Creatine increases these people’s strength and thus, their ability to stay active.

What are common side effects? These side effects include intestinal cramping, diarrhea, increased urination, and dehydration. These might be explained by the high doses of creatine people take. Many companies require that you "load" creatine by taking high doses for the first five days. When these high doses of powder enter the stomach they draw water from the body, causing the intestine to contract, just drinking sea water. These high doses do not translate into higher creatine levels in your muscle. Instead, they may be the very cause of the side effects, including intestinal cramping, diarrhea, increased urination, and dehydration.

Avoid the more is better mentality Many parents and coaches have told me their athletes were taking mega-doses of creatine. They took too much, thinking that if a little bit was good then a lot would be better. When scooping creatine out of a big tub it is easy to take one or two extra scoops of the powder.

Poor absorption from powder Up to two-thirds of creatine powder may be destroyed by stomach acid and turned into a waste product called creatinine. Companies have attempted to get around this problem by developing new ways to deliver creatine to the body, such as creatine serum and even a creatine patch.

Is your made in the U.S., China, or Germany? Raw creatine powder is made in only three countries - the United States, China, and Germany. The U.S. and German governments regulate creatine manufacturers. However, in China there is very little oversight of these manufactures. Your creatine may be deliberately watered down using a cheaper ingredient. There have been some reports of creatine being diluted with bone meal or baking soda. If you're using inexpensive creatine or if a manufacturer doesn’t say on the label then there's a good chance it came from China.

How to void the problems with powder creatine There are two products that avoid the above-mentioned problems. The first is a chewable creatine tablet called Creatine Power Tabs. The second is a creatine chewing gum called Creatine Chewtrition. Both are effective and convenient. Each product gives you an exact dose of creatine so you don't have to worry about taking too much. Plus, you don’t have to load or take mega doses. Finally, there’s no mixing, measuring, or mess. These work just like a nitroglycerine tablet. The creatine begins to be absorbed in your mouth and goes directly to your muscles. Your saliva acts as stomach acid buffer against any creatine swallowed. More than 11,400 people have used these products without one report of a negative side effect.

How to take creatine During practice or competition I recommend chewing one piece of gum or two tabs 20 minutes before a workout or competition. Take the remainder halfway through the game or practice. During a weight training session take one piece of gum or two tabs right before and the remainder halfway through your workout.

Does creatine help some more than others? If a person does not eat much protein they may have lower creatine levels and see a dramatic improvement with supplementation. In addition, stomach acid destroys creatine so the amount a person absorbs may be a lot or a little depending on a person's stomach acid level.

Is creatine safe for long-term use? Creatine has been used for at least ten years in the United States. At times muscle builders have taken extremely high doses, all without proven toxicity or long-term injury. No controlled scientific studies have shown serious side effects or toxicity. In times past, heavy meat eaters such as the Plains Indians, African Tribal People, and Eskimos have all eaten high concentrations of creatine in their meat over long periods of time, without any known ill effects.

If I stop taking creatine how long will creatine last in my muscle? Creatine levels in muscle gradually fall and are usually back to normal in a month.

Will creatine injure my kidneys? Creatine in your body gradually changes to a substance called creatinine (notice the spelling) a waste product that is excreted by your kidneys. High powder levels may raise creatinine, but this does not injure the kidneys. Creatinine is not known to be toxic.

Is creatine a steroid? Creatine is not a steroid, and therefore does not have any of the side effects known to found with those drugs. Creatine is not a hormone, and has no known effect on our hormone levels or endocrine system.

How can I learn more? You can subscribe to my free nutrition newsletter by sending an email to docjoc-on@mail-list.com. I also welcome specific questions from you, your friends or your physician. Just write doctor@nucare.com.

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