Creatine is one of the popular supplements on the market today. It appeals to elite athletes and weekend warriors alike for its potential muscle and strength-building benefits. But the question remains, does it work?

Open any fitness magazine today and look at the articles and ads. You’ll find ads for personal trainer certifications, ads for exercise videos, articles dealing with strength training, and you’ll find tons of ads for nutritional supplements. I would be interested to know if you find a more popular strength training supplement than creatine.

Creatine, also known as creatine monohydrate, is claimed to aid in energy production and may possibly stimulate muscle growth. Any supplement that promises to provide more energy and bigger muscles will be very popular. Just ask athletes, strength trainees, or other denizens of your gym.

The most interesting element of the creatine story is that, unlike the vast majority of ergogenic (performance-enhancing) aids, there is quite a bit of evidence supporting creatine supplementation. One important note is that there are also almost as many studies presenting contrasting evidence.

Recently, studies have been published in the National Strength and Conditioning Association’s Journal of Strength and Conditioning Research presenting conflicting results. In a 2006 study, “Creatine Supplementation and Multi-Sprint Performance,” researchers concluded that when it comes to creatine supplementation, “the expectations of many athletes are unlikely to be met.”

Another 2006 study, “Effects of Creatine Monohydrate Supplementation on Body Composition and Strength Indices in Experienced Resistance-Trained Women,” found that creatine supplementation combined with 10 weeks of resistance training may not improve strength. or lean body mass more than training alone. But in 2003, the review of existing research on creatine titled “Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance” found that subjects increased their 1-rep max lift by the bench press exercise between 3 and 45%. As a result of this and other findings, the response to creatine was “highly variable.” Wow, do you think?

So what is a consumer to do? How do you decide whether or not to use creatine?

That’s where I come in. Your friendly online personal trainer and general source for helpful fitness tips! A bit of professional perspective along with a dash of anecdotal evidence could go a long way in situations like this.

Here is my position on creatine. Actually, before my position on creatine, this is my general position on supplementation of all kinds. Regardless of what the research indicates and/or what is claimed in the advertisements, if you do not follow a reasonably healthy lifestyle that includes proper and supportive eating habits, regular exercise, and plenty of rest, you will not get any real benefit from any supplement. .

Whether it’s Omega-3 oils, creatine, a multivitamin, whey protein, green tea, or any other supplement you might swallow, if you’re not making an effort in the areas of nutrition, exercise, and recovery. you will not get any benefit from a pill, powder or herb.

Now back to creatine. I have used creatine at least 3 different times in the last 10-12 years. I once followed the loading program to the “T”, and the other times I flew it regardless of the schedule and took it if I remembered and sometimes if I forgot.

Creatine worked for me on all of these occasions. I definitely added size and strength in a relatively short period of time, say a couple of months, and didn’t suffer any apparent side effects. There was an idea in some circles that creatine supplementation contributed to dehydration and cramping. I have never experienced this and I don’t know anyone who has.

When you saturate your muscles with creatine, the muscles retain more water and become “bulky.” That’s some fancy talk for “bigger.” Without going into boring detail, there are many good things that muscles can do when bulked up, most of which boil down to allowing muscles to grow.

If you go back to the review of creatine studies I mentioned earlier, you’ll see there’s a mention that the creatine response is “highly variable.” One of the ways you’ll know if you’re one of these “highly variable” types is if you gain 8-12 pounds without making any other real changes to your diet. When I used the creatine, in the first month or so I added 8-10 pounds of what I felt was a “good” weight, since I could still wear a size 32 pair of pants.

Chances are if you’re not a highly variable type, you won’t see this kind of weight gain and the attendant increase in strength.

Since late 2008, I have been on a creatine regimen again. By adjusting my training and loading/maintenance schedule, I feel the benefits of creatine without the weight gain I have experienced in the past. If anything, I’m leaner than ever at a body weight of 205 pounds.

The bottom line here is to do your homework so you know what you are putting into your body and to educate yourself on the proper way to administer any of these supplements. Consult with your physician, an athletic trainer, or the appropriate strength and conditioning professional before using any type of ergogenic aid.