Creatine gets the nod

Some of the world's leading sports medicine experts recently added to the mounting evidence that creatine supports muscle growth and strength with minimal or no side effects.

 

At the American College of Sports Medicine's Annual Meeting held across six US cities in June 2000, a total of 43 research papers were presented, nearly all of them underlining the benefits of creatine, some challenging the claim that creatine leads to cramping, injuries and kidney or liver damage.

 

Dr Richard Kreider of the University of Memphis produced one of the most conclusive reports of creatine safety in his group study of 100 college football players who took creatine daily over the course of a year.

 

One group of athletes took 15g creatine a day for 5 days, then 5-8g a day. Another group used a carbohydrate-protein supplement which did not include creatine.

 

Analysis of blood and urine samples from both groups at various stages during the course of the year found that there were no differences in blood or urine concentration, including percentage of red and white blood cells.

 

There was also no evidence of an increased incidence of injury or cramping during training in the creatine users.