Creatine supplementation has become popular in the last few years among many. It is being researched as an ergogenic aid, a term derived from the Greek phrase for work production that is used to categorize mechanical, psychological, and nutritional/drug aids that seem to improve athletic performance. Lighter sports equipment, pre-competition shaving for swimming, caffeine, anabolic steroids, and carbos are all ergogenic aids that enhance energy usage and production. Creatine monohydrate, the form of supplemental creatine that has become popular, has been shown in some laboratory studies to increase energy reserves and thereby improve performance in the untrained athlete. Research on its effect in the competitive athlete is still ongoing and so far inconclusive.

How does creatine work? Here's the short of it. Creatine is a natural compound made in the body and found in the diet, mostly in fish and meat. Creatine and its related compounds help the body replenish its energy stores during exertion. So the theory is, if you have more creatine, you can better replenish your energy stores and perform stronger, better, and longer - almost like Viagra, no?

Studies and reviews in scientific journals, such as the International Journal of Sports Medicine (i.e. Vol 18, 1997, pages 491-496, if you're interested) show that, for the most part, the evidence is inconclusive, with some people saying creatine helps, and some saying it is useless. However, there does seem to be some consensus that for repeated bouts of high-intensity, short-duration exercise, creatine can help the weekend warrior stay stronger, longer. A study done in 1998 with 25 NCAA division IA football players showed that after taking creatine for 28 days, they had greater gains in their bench and sprints, as compared to some football players who did not add creatine to their diets. I've talked to several people who have used creatine, and they all agree that the stuff will make you stronger, and in some cases it will even put some pounds on you. I'll warn you, however, that most of the weight gain is from water retention, and when you stop using creatine you'll probably deflate somewhat.

But remember, during the time you've been taking creatine, you've also been working out, so there will surely be some gains, simply from the exercise.

Is it safe? No one really knows. No problems have been reported, but long-term studies have not taken place. Who knows what ingesting creatine will do to your natural body processes over the long-run, but if you want to try creatine, go for it (just stay within the recommended dose). The studies seem to show mixed results, with creatine definitely helping improve some performances, but not others. Talk to your friends who might have used it. Keep reading the paper to see if side-effects are reported. Better yet, ask your doctor what s/he thinks about it on your next visit. But just remember, if you keep supersizing your daily trips to McDonalds, you'll get nowhere.