Effects of Creatine Powder

Creatine is an amino acid manufactured by the liver, kidneys and pancreas of all vertebrates. Stored in the skeletal muscle and used for energy, it is primarily acquired through dietary means. Natural sources include meat and fish, but even if dietary creatine is lacking, the body can synthesize creatine from other amino acids. Creatine draws water into the muscle cells, thereby increasing protein manufacture, so athletes commonly supplement their diets with synthetic creatine powder to enhance performance. Creatine monohydrate is the most concentrated and commonly used form.

Benefits

• Creatine can provide the extra burst of energy that sprinters need.

  Creatine powder is typically mixed with liquid before ingestion, and once it is absorbed it allows the body to produce energy quickly. The rapid release of energy provided by creatine is most beneficial in sports that require short bursts of intense exercise, such as weightlifting, sprinting, football and baseball. This extra energy also allows athletes to train harder and more often, which can lead to increased muscle mass.

Dehydration

• Drink plenty of water when supplementing with creatine.

  Because creatine draws body water into the skeletal muscles, other bodily tissues might become dehydrated. Athletes who restrict fluids to "make weight" before a match, such as boxers and wrestlers, are at risk for severe dehydration if they are also using a creatine supplement. Performing vigorous exercise while dehydrated can further lead to heat exhaustion. To avoid dehydration, drink plenty of water while using a creatine supplement.

Gastrointestinal Distress

• Stomach cramps, nausea, flatulence and diarrhea are common side effects of creatine use, and they are experienced most often at the beginning of supplementation, when dosages are higher. Because creatine draws water to the area in which it resides, creatine that is not dissolved in the intestines will draw water and create intestinal discomfort. These side effects can be avoided by completely dissolving creatine powder in 16 oz. of liquid before ingestion and not exceeding recommended dosages.

Muscle Cramps

• Though incidences of muscle cramping from creatine supplementation are mostly anecdotal, there might be a logical explanation. Because dehydration is one of the most common creatine side effects, electrolyte imbalance might cause cramps. Another possible explanation could be that the amount of energy that additional creatine affords an athlete might result in overworking the muscles and causing cramps.