Q. I was taking creatine for my weight lifting, and I started experiencing muscle cramps. Is creatine safe, and if so, how should I use it? — Ted Stevens, Lancaster
A. Of all the supplements on the market, creatine seems to be the one that is generally legal, and more importantly, seems to work safely. Creatine monohydrate is the form most commonly taken as a supplement, because in this form, it is able to pass through cell membranes. Creatine supplementation is especially effective for high-intensity exercise of short duration, such as weight lifting and sprinting. It is also being studied to see if it could improve the health of those with muscular dystrophy, ALS, congestive heart failure and rheumatoid arthritis.
Creatine phosphate, concentrated mainly in muscle tissue, including the heart, is essential for the production of ATP (adenosine triphosphate), the fuel every muscle needs in order to contract. When a muscle contracts, the ATP is "burned" and loses one of its phosphate molecules, becoming ADP (adenosine diphosphate). Creatine phosphate donates its phosphate molecule back to the ADP (diphosphate), turning it back into ATP (triphosphate), so that the muscle can continue to work. By loading the body with extra creatine, we are filling our potential stores right to the brim. This allows the muscles to work harder and longer, and recover faster — a real benefit to anyone who is trying to increase muscle size and power.
A normal American diet gives us about one gram of creatine phosphate daily, primarily from red meat and fish, but it can be depleted from these foods when cooked. An additional two grams are produced daily by the kidneys and liver.
William Evans is a nationally known aging expert, author, professor and director of the nutrition, metabolism and exercise laboratory at the University of Arkansas Medical Center Institute on Aging. Evans notes that creatine is safe, inexpensive and easy to find. He suggests that four to five grams per day is safe as both an initial dose and for maintenance, but it is primarily useful only for those who lift weights or engage in other anaerobic activities. Creatine has not been found to be effective for those engaged exclusively in aerobic endeavors.
But creatine is not without its detractors or concerns. While most complaints are anecdotal (a recent study, published in the September 2004 issue of the International Journal of Sports Medicine, shows that creatine side effects are rare), the most common complaints are cramping of skeletal muscle tissue (not cardiac tissue), muscle spasms and bloating.
Regarding your problems with creatine, you have several scenarios to consider if you do not want to stopping using the supplement altogether. First, are you getting adequate hydration? Dehydration can be a factor in muscle cramping, with or without creatine. Second, are you following the dosage recommendations established by the manufacturer? Because of the tendency toward water retention while taking creatine, high doses could adversely affect the function of the heart, kidneys and liver. And third, are you buying a reputable brand? Always try to buy from a U.S. manufacturer who is registered with the FDA. This is a popular product. Beware of "bargains."
Linda Buch is a fitness trainer in Denver, Colo., and Lancaster County native. Please send your questions to: Linda@LJBalance.com or c/o "Body Language," Lancaster New Era, P.O. Box 1328, Lancaster, PA 17608.
