Before you buy into the muscle mag advertisements for supplements that promise you the "body of your dreams ... fast" take a minute and dig in to the scientific research behind some of the most talked-about products on the market. Some supplements are healthy, and when coupled with hard work in the gym, can help you achieve impressive results, while others can cause serious health risks and long-term health problems.
Creatine
Creatine is a naturally occuring compound found in beef, poultry, and fish, and synthesized by the body. Once creatine is ingested, it combines with phosphate to become creatine phosphate (CP) which has been shown to improve performance during repeated bouts of intense activities. CP is stored in the muscles and provides energy for your muscles, making you able to work out harder for longer periods of time -- approximately 20% above your normal rate. The results are most dramatic in vegetarians training at a very high intensity.
Once muscle capacity is reached, any excess creatine you've injested is secreted in the urine, so it's important to follow manufacturer guidelines for loading creatine into your system gradually. There are side effects to creatine supplementation:
- A slight increase in body weight (up to 5 pounds) largely due to water retention.
- An increased risk for muscle cramps, spasms, and pulled muscles.
- Possible kidney stress and liver damage.
The bottom line is that with creatine you could see results, though they may not be as dramatic as the claims in the magazine advertisements.
