If you check the supplement cabinet of any serious weightlifter you're likely to find a large canister of creatine monohydrate. Behind whey protein, creatine is probably the most popular supplement used by bodybuilders and athletes. This is because of the claims that creatine can increase strength, explosiveness, and muscle size. The good news for lifters is that these claims are all one-hundred percent true! But wait a minute. Steroids can also make you bigger, stronger, and faster. Does creatine taking present the same negative side effects as steroid use?

Unlike steroids, creatine is a naturally occurring compound in the body. Creatine is produced and located in muscle cells. Creatine's natural form is creatine monohydrate, which can be found in high protein foods such as red meat. One could achieve high creatine levels by simply eating extreme amounts of high protein foods. This would be unpractical however, so athletes instead choose to supplement their diet with creatine. This highlights a fundamental difference between steroids and creatine. Creatine is a natural compound in the body, while steroids are unnatural and harmful to the body.

Numerous studies have shown that there are no negative side effects (short-term or long-term) linked to creatine taking. Many critics claim that creatine can cause: cramps, stomach discomfort, high blood pressure, kidney problems, and even tumor growth. These claims are not backed up by science. Every single study which has set out to prove that creatine is bad has actually proved just the opposite. Taken in moderate doses, creatine has been proven to be perfectly safe. It is often recommended that Vegetarians supplement with creatine (since they lack natural creatine from animal proteins). Furthermore, older people are often instructed to take creatine in order to prevent muscle loss.

Creatine taking is safe in the proper doses. Make sure to understand how much creatine to take before supplementing with creatine.

What are the true effects of taking creatine? One can become stronger, more powerful, and can add muscle faster. How does creatine do this? Creatine: provides extra ATP to muscle fibers; while also helping to rapidly replenish ATP stores. ATP is what our muscles use as chemical energy. After your first rep of the bench press for instance, a small amount of your ATP is used up, after the second rep a little more ATP is used, and so on. Eventually you run out of ATP and your muscles can no longer exert the needed force (you end your set). Creatine gives you more ATP and replenishes ATP faster. So therefore, higher creatine levels allow you to push harder and longer than normal.

Creatine is more advantageous for those who engage in explosive sports. These sports, such as: basketball, football, baseball, weightlifting, boxing, and wrestling; all require movements which depend on ATP. Creatine's benefits can also be seen by endurance athletes however. And anyone who wants to retain muscle should also ask their doctor about taking creatine.

Creatine should be taken in the recommended doses. Creatine taking is safe for people ages 16-100 (If you are over 100 it is still safe, and by the way, congratulations for being over 100).