Creatine has been shown to improve how well a person can play sports that require short bursts of energy. You may benefit from this supplement if you do activities like:
If you participate in endurance sports like long-distance running, this supplement may not give you a lot of benefit.
Research on supplements have not shown any health risks in healthy adults when taken in recommended amounts. However, the effect of long-term use of this supplement is not known.
As with all supplements, getting more than you need is not helpful. The amount of this supplement that is shown to help with sport performance is:
Look for a creatine supplement that contains creatine monohydrate. This is the form of creatine that has been studied the most and is the recommended type to use. This supplement combined with a carbohydrate (like dextrose or other sugars) is best absorbed by your muscles.
If you are buying a supplement, look for a natural product number (NPN) or drug identification number (DIN). These numbers tell you if the product has been reviewed by Health Canada and is safe to use.
Creatine supplements are not recommended for anyone under 18 years of age as well as pregnant or breastfeeding women. Speak to a health professional before taking supplements. Always read and follow the instructions on the package when taking this supplement .
Today this supplement is the most studied sports nutrition. Numerous experiments and scientific research did not reveal any side effects for a healthy person when they were taken. Regular consumption of doses up to 3 g of supplement per day is categorized as the “minimal risk of side effects for health”.
Despite all the safety of creatine, people suffering from chronic diseases (primarily asthma and various food allergies), as well as pregnant women and people who have undergone serious surgery, are advised to consult with their physician before taking this supplement.