Creatine

What is it? Creatine is a naturally occurring molecule in food, which when absorbed by muscles and coupled to phosphate, forms an integral part of the body's short-term energy pathway (called the phospho-creatine pathway). The supplement creatine monohydrate enables the muscles to absorb much more creatine than would otherwise be possible from diet alone.

How does it work? Supplementing creatine enhances the phospho-creatine pathway of energy production in muscles, boosting the ability of the muscles to perform very high intensity or maximal work and delaying the onset of fatigue; for example during sprinting or weight training. Those who take creatine and then take advantage of this ability to train more intensely are able to generate a stronger training stimulus and therefore develop more strength.

How strong is the evidence that it does what it's claimed to do? Creatine is one of the most researched sports nutrition supplements of the lot and there's absolutely no doubting, in my opinion, anyway, that used correctly (creatine loading, followed by maintenance combined with intense training), it will do what it says on the tin.

Who can benefit from it? Anyone involved in strength, power, sprint or anaerobic training. Purely aerobic athletes, on the other hand, have little to gain.

What are the drawbacks? Other than cost, none really. Or at least, none we yet know about. There's no evidence to date that short-term creatine supplementation produces any discomfort or harmful side effects. However, the long-term effects of creatine supplementation, for months or years on end, for example, are not really known, so you shouldn't feel that you have carte blanche to swallow large quantities of creatine completely indiscriminately! Remember too that simply taking creatine without the appropriate strength training will not in itself build strength or muscle.