Creatine: the good, the bad, the ugly

By Meghan Riding

Jon Brann is not the Incredible Hulk, Superman or Hercules.

But sometimes he said he feels like them after using a unique product that has helped him improve weightlifting sessions for over four years.

The unique product?

Creatine.

Brann, 18, a freshman from San Antonio, Texas, majoring in business entrepreneurship, began using creatine when an older brother returned home after a year of college football and recommended the supplement.

'I use creatine about 30 minutes to an hour right before I lift weights, which is about four times a week,' Brann said. 'When I use it I feel less sore, I''m able to lift for longer periods and I won''t tire as much.'

For eight years people have invested in creatine, a supplement designed to enhance workout performance by giving added strength and endurance, allowing users to experience more energy when exercising, said Patrick Prata, manager of Supplement Warehouse in Provo.

Athletes and weightlifters like Brann may use creatine and similar supplements, but the days of universities providing the product to athletes have disappeared due to controversy.

Why Ban A Good Thing?

The NCAA banned colleges from supplying creatine to athletes for two reasons, BYU Head Trainer George Curtis said.

'It is the NCAA position that none of the Division I teams are allowed to use creatine because there is a lack of research on the long-term effects. Also, banning it will help create an even playing field because some schools have more money to provide it than others,' he said.

Creatine is not illegal for athletes to use and coaches and trainers are allowed to offer advice on the use of it, Curtis said.

'Creatine itself is not banned. In fact, it can''t even be detected because it is naturally found in the body,' he said.

Since the NCAA decision went into effect August 2001 BYU has relieved itself of the financial burden of supplying creatine to its 800 athletes, eliminating the $15,000 to $16,000 cost a year, Curtis said.

The Good

Prata said the reason people take supplements such as creatine is to motivate them.

'It is used as a motivation to help people get back in the gym and to reach goals faster - that''s why people take supplements,' Prata said.

The positive feedback Prata gets from users is as big as the bulging muscles it can help produce.

'Almost everyone likes creatine. About 95 percent of the people I talk to give me positive feedback and experience positive results,' Prata said.

By using creatine and similar products, people are able to endure longer and harder workouts and can bulk up in size easier, Prata said.

Creatine users usually range in age from 16 to 30. Many of the users are athletes from both high school and college.

'I see a lot of high school and college athletes using creatine. Coaches, some from UVSC, talk to me about creatine for their players,' Prata said.

Craig Swenson, director of pharmacy for the BYU Student Health Center, said creatine could help with high-intense workouts.

'It possibly helps with high-intense exercise. Football players are some of the people most likely to use products like creatine,' Swenson said.

Jared Massey, 21, of Vernal, Unitah County, took creatine as a football player in high school and saw results.

'I used it to get bigger muscles faster, to get more mass. After using it for about two months I gained 10 to 15 pounds,' Massey said. 'I found it boosted my energy, repaired muscles faster and increased mass.'

The purpose of using creatine does not have to be increasing muscle size to intimidate opposing teams as you charge down the football field.

Prata said new creatine products are designed to help in specific sports, not just football.

'Different types of creatine are available to help personalize workouts, whether you want to take it before or after exercising, or if you''re running, swimming or doing another kind of sport,' he said.

Creatine is not gender-biased either.

Women can take creatine products but often do not because it has been associated with some water retention, Prata said. New types of supplements are now on the market that cater to a woman''s needs and preferences.

'These products can give women the same strength,' he said.

The Bad

Creatine does not escape controversy.

Near the end of 1997, creatine was suspected as a factor in the death of three wrestlers at three colleges.

Prata said those deaths could have been avoided and creatine should not be entirely blamed.

The wrestlers were attempting to lose a large amount of weight within a short time by exercising in rubber suits in over 90 degree rooms, Prata said.

Products like creatine cause more exertion during a workout, which produces more sweat and more frequent bathroom use because the kidneys are forced to work overtime. This causes fluid loss, which, if not replaced, can lead to dehydration, Prata said.

'More lean muscle mass is put on and if the fluids are not replaced, then you get dehydrated,' he said.

Swenson agreed that dehydration could be a problem.

'Creatine has been associated, but not proven, to cause electrolyte imbalance. When water is lost, this could lead to cramping and other problems,' he said. 'Controversy surrounds this product because we don''t know the long-run effects it might have.'

Prata said to achieve overall health and to help build muscle, multi-vitamins and proteins should be taken in conjunction with creatine.

The key to preventing injuries while using creatine is to listen to your body, Prata said. 'Problems occur when people have a lack of knowledge and don''t use common sense. Use everything in moderation and understand and listen to your body.'