Creatine: A Legal Steroid?

Because you are reading this article, I can tell that you are very likely interested in the concept of using anabolic steroids. While I can’t tell you what to do, here is my advice: don’t. Potential side effects such as gynecomastia and testicular atrophy outweigh the benefits, except for professional athletes, of course. But are there safer alternatives to anabolic steroids? One promising supplement for building muscle is creatine, a nitrogenousorganic acid that occurs naturally in skeletal muscle. In this article, I will explore the history and science of creatine supplementation, the possible mass and strength gains, as well as any potential side effects.

As a substance, creatine was first discovered by Michel Eugène Chevreul in 1832 when he realized it was an essential component of skeletal muscle. But it was not until 1912 that researchers began to realize that ingesting creatine can dramatically increase its content in skeletal muscle, and only in 1992 did the substance begin to get real publicity at the Barcelona Olympics. It was revealed that several gold medal winning athletes had used the substance in training for the Olympics, piquing the public’s curiosity. In 1993 EAS released the first commercially available creatine product intended for strength enhancement. This product became the launch pad for creatine, which now makes up 10% of the supplement market.

So just how does this substance work, theoretically speaking? Essentially, creatine works (in all people) to help regenerate adenosine triphosphate (ATP) supplies after intense exercise. Since ATP fuels all of the bodies endothermic reactions (reactions requiring energy), this regeneration of your bodies ATP supply that is diminished with anaerobic exercise explains how creatine can increase performance. But this happens in everyone (except for vegetarians who can be deficient in creatine), so why is creatine supplementation significant?

Currently, there is no comprehensive theory explaining why supplementing creatine is effective. But there is substantial evidence that taking creatine can increase lean body mass as well as strength. To quote MedlinePlus:

“Several high-quality studies have shown an increase in muscle mass with the use of creatine…. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work”

There also is overwhelming evidence that creatine use increased muscular fluid retention, increasing total body water. This effect could account for additional mass gains experienced by many creatine users.

So far, all studies of the health effects of creatine have shown that it is safe for both short-term and long-term use in all people except those with kidney problems. By far the most common side affect of creatine supplementation is dehydration due to increased fluid uptake, which can easily be countered by drinking more water. But while creatine is safe and proven to be effective, it is worth noting that it is NOT a steroid in function nor effectiveness. Basically, you should be aware the the trade off for safety in creatine use over anabolic steroids is a significant decrease in effectiveness in stimulating muscular hypertrophy. Creatine will not take you from geek to freak. Think of it as a powerful supplement to a good exercise and diet program rather than its foundation.