One of the most common sports supplements seen at the gym is creatine; but, does it actually deliver on its promises of enhanced muscle development and energy? In an article for the Miami Quarterly Online, Samantha Friedman examined how gym rats are using the sports compound, found naturally in beef, pork and salmon, and what they’re getting out of the deal.
One concern is the fact that many athletes use more than directed, according to Ronald Cox, associate professor in Miami’s kinesiology and health department. Further, he said, up to 30 percent of users may be “non responders” in whom additional creatine won’t have beneficial muscle effects.
However, for responders, the payoff, when used properly in conjunction with a training program, can be impressive. Cox suggested starting a training regime and incorporating supplements once an athlete hits a plateau. As an example, Friedman cited the experience of Alex Harkness, who played varsity football and swam in high school, and said using a pre-workout creatine drink helped boost his energy and ease recovery after training.
There can be side effects when using creatine products, such as creatine monohydrate, which may cause bloating and cramping in some users. For this reason, Natasha Madison, manager at Spring Street Vitamin in Oxford, said she recommends Kre-Alkalyn, supplied by All American Pharmaceutical.