What do you think of creatine for strength trainers?

Quite probably, creatine is the most important natural fuel-enhancing supplement yet to be discovered for strength trainers. Unlike a lot of supplements, creatine has been extensively researched. Exciting experiments show that creatine produces significant improvement in sports that require high levels of strength and power, including strength training, rowing, and cycling sprints. Another big plus for creatine: Several creatine supplementation studies have shown gains in body mass averaging 2 to 4 pounds. It was once thought that this increase was mostly water weight gain. But now we're seeing that a significant amount of the gain is pure muscle, and only a small portion is water.

How It Works
You "load" creatine into your muscles, just like endurance athletes do with carbs. Consequently, you can push harder and longer in your workouts because creatine boosts the pace of energy production in your muscle cells. Creatine supplementation doesn't build muscle directly. But it does have an indirect effect: You can work out more intensely, and this translates into muscle gains.

How Much?
Creatine usually comes in a powdered form as creatine monohydrate. Scientific research shows taking four 5-gram doses a day (that's about a teaspoon) will do the trick. From there, two grams a day — about half a teaspoon — will keep your muscles saturated with enough extra creatine.

The logic that if a small dose is good, a large dose is better isn't a good idea. The body has a ceiling on the amount of creatine that it will store in the muscles. If you keep taking more, creatine will not continue to load in the muscles.

While loading with creatine, make sure to drink extra water. This may control any cramping that may occur. And you're asking for trouble if you belt down daily dosages of 40 grams or more. Such high doses may cause possible liver and kidney damage, according to some reports.

Before trying any supplement, you should make sure that your diet, your training, and your rest is the best that they can be. No supplement can replace food, training, or rest. I also don't recommend creatine for adolescents. With the benefit of growth on your side, the use of creatine should be unnecessary. Check with your physician before supplementing with creatine.

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