Creatine is a substance found in the muscles of vertebrates. It is a naturally occurring chemical in our bodies. Creatine levels are raised by consumption of red meat. Now that you know the scientific facts, let me explain the controversy.

For several years now, bodybuilders have been ingesting creatine to enhance their performance. Many nutritional companies such as Twinlab, Pro-Performance, and EAS have been marketing creatine in a white, powdered form. Five grams ( a teaspoon ) of this powder contains as much creatine as five twelve-ounce steaks! Now you can see why this substance is so sought after. It is a quick way to put on lean muscle mass. Creatine has only been exposed to the media recently.

Athletes have been taking advantage of creatine in the past year. Mark McGwire, Brady Anderson, and the entire Denver Broncos football team are all prime examples of creatine users. Parents are worried that their children will try to emulate their heroes and take this mysterious, perhaps dangerous "magic chemical" that little is known about. Parents, there is no need to worry.

There have been many studies conducted on creatine, and the results have all been positive. Creatine is very effective in high-energy activities such as sprinting and football. It greatly improves speed, strength, and muscular endurance. What athlete wouldn't want these effects? The media tries to falsely accuse creatine of having negative effects on one's health. The fact of the matter is that they are all myths. Alarm was caused especially 2 years ago, when two wrestlers suddenly died. Many suspected that the use of creatine was the cause, but autopsies later revealed otherwise. There is no research to back up accusations against creatine. Rumors have been flying around that it causes liver and kidney damage, cancer, and extreme cramping. They are completely false. Scientists have conducted tests on its short and long term effects. However, few people actually get to see this information. Look in any health magazine and there definitely will be creatine studies. The problem is that people look to major magazines such as TIME, Sports Illustrated, or any other publication along these lines that only report opinions and no facts. The only side effects you may get from creatine is dehydration, because creatine will optimize your body's intake of oxygen, but after being used to using creatine, the dehydration will eventually go away.

There is a moral controversy surrounding creatine, too. People question one's integrity for taking a performance enhancing substance. There is no question that creatine is good. It is 100% legal everywhere. It is nothing like steroids! If you want to improve your performance, try creatine and you will be pleased with the results. If you don't, that's ok, too. Just remember that your opponent may decide to take it and in turn, become a step ahead of you.

I started taking creatine daily about 3 weeks ago. I noticed that my stamina grew and I was able to lift heavier weights while doing more reps. My fellow football teammate Peter Kang, editor of Content, took creatine upon my recommendation and claims it has worked for him to. He has improved in sprinting especially. His 200 meter time last year at best was 27.5 but this year, he was able to achieve 24.5, a three second improvement. His 55 meter, a short race that creatine is most effective in, was an impressive 7 seconds flat.

Creatine is only good if you make the most out of it, and that will still only be achieved from hard work, whether it's running the extra sprints or staying a while longer in the weight room doing extra reps. Creatine shouldn't replace anything, but rather help to increase and improve your work ethic to maintain athletic excellence.

Tips on Your Health
Here are some points to keep in mind when you are working out. Stretch a lot before every workout! The risk off hurting yourself is greater when you don't. You should always know your limitations when lifting and have a spotter when necessary to ensure your safety. Keep in mind that when you work out, especially when on creatine, to drink a lot of water to prevent dehydration. If you are interested in putting on more weight, you will have to increase your protein intake and amount of daily calories, which means more nutritious foods. I recommend protein shakes as an additional method to achieve this goal. They , along with many other nutritional supplements, are availible at finer health food stores ( GNC is the best though, they have anything you can think of and offer good advice too).

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