Creatine

What is it?

Many athletes take nutritional supplements instead of or in addition to performance-enhancing drugs. Supplements are available over-the-counter as powders or pills. Creatine monohydrate is a supplement that's popular among athletes.

Creatine is a naturally occurring compound produced by your body that helps your muscles release energy. Scientific research indicates that creatine may have some athletic benefit by producing small gains in short-term bursts of power.

Creatine appears to help muscles make more adenosine triphosphate (ATP), which stores and transports energy in cells, and is used for quick bursts of activity, such as weightlifting or sprinting. But there's no evidence that creatine enhances performance in aerobic or endurance sports.

Risks

Possible side effects of creatine that can decrease athletic performance include:

• Stomach cramps
• Muscle cramps
• Weight gain

Weight gain is sought by athletes who want to increase their size. But with prolonged creatine use, weight gain is more likely the result of water retention than an increase in muscle mass. Water is drawn into your muscle tissue, away from other parts of your body, putting you at risk of dehydration.

It appears safe for adults to use creatine at the doses recommended by manufacturers. But there are no studies investigating the long-term benefits and risks of creatine supplementation.