A nutritional supplement called creatine is becoming more and more popular with some Iowa State athletes wishing to increase their weight gain and muscle strength.

“When I started creatine last November, I took one tablet every day, and a second tablet if I lifted weights,” said an ISU student who did not want to be identified. “Creatine increased my strength, but it is not worth my time or money unless I am weight lifting.”

Dr. Tom Gore of ISU Health Center said creatine is naturally produced in the liver, pancreas and kidneys. People also can acquire creatine by eating meat, he said.

“Creatine is used for anaerobic exercise or weight training,” Gore said. “What creatine does is it sustains the maximum muscle contraction for three to six seconds, which increases the muscles’ endurance and therefore, mass.”

Gore said when creatine is depleted from the body, carbohydrates kick in to supply energy to the muscles being contracted, but this can cause lactic acid or soreness due to muscle fatigue.

“So, theoretically speaking, creatine is taken by athletes who are taking part in anaerobic exercise to maintain a longer endurance and increase their muscle mass,” Gore said.

Gore said creatine has only been in use for the past 10 years, and is available in powder or tablet form. Researchers advocate taking 20 grams for the first five days and following with two grams per day.

Another ISU athlete who wished to remain anonymous said creatine is supplied and recommended by the Iowa State Athletic Program for her athletic event, but it is not required.

“I believe creatine helps a lot,” she said. “I take it in the off-season to get bigger, faster and stronger in a shorter amount of time to retain my full potential as an athlete.”

One-third of athletes, Gore said, show no weight gain or strength. Also, wrestlers who are losing weight show no benefits when using creatine.

“I would not recommend ISU athletes to take creatine because the long-term effect on the human body is not known,” Gore said.

Gore said athletes need to be well supervised, and they should not expect to get a constant benefit from the supplement.

Frank Randall, athletic trainer for ISU, said creatine is fairly safe, but it may contribute to cramping, thirst and weight gain.

“I believe an athlete who has gotten to their highest level of performance with proper sleep, anaerobic and aerobic exercise and eating habits then should have the ability to try supplements, such as creatine,” he said.