Creatine
Creatine may help to strengthen muscles, but athletes
who take these supplements need to know how much they can
take safely before they harm themselves. When you exercise
and your muscles get as much oxygen as they need, they burn
carbohydrates, fats and protein for energy. When you exercise
so intensely that you cannot get all the oxygen you need, your
muscles use creatine and ATP. So when you exercise so
intensely that you can't get enough oxygen, you can delay fatigue
by taking creatine and it allows you to do more work, which
makes you stronger.
The body of a 160 pound man contains 120 grams of
creatine and he takes in and uses about two grams a day. No
good studies have been done to show what amounts are safe to
take beyond what your own body makes, so let the buyer
beware. Creatine may allow you to lift more weights and make
you stronger, but it may harm you. Taking too much creatine can
cause weight gain, increased insulin production and possibly
kidney damage. High levels of insulin constrict arteries to cause
heart attacks and affect the brain and liver to make you fat. The
chemical process of extracting creatine in the laboratory forms
toxic contaminants called dicyandiamide and dihydrotriazines,
that have to be removed before humans can take them safely.
The industry that distributes creatine is unregulated and you
have no way to know what you are actually buying.
Checked 2/28/09