CREATINE 

Athletes and weight lifters use creatine because they believe that it will miraculously increase muscle mass, give extra energy, and allow them to train longer and harder. Research suggests that creatine has no value for athletes, especially endurance athletes such as runners or recreational athletes. If it has any potential for developing strength, it may give the elite athlete a slight edge of a few seconds or a small amount of additional strength. But for the everyday athlete, the additional retention of water may even cause weight gain and a poorer performance.  

Additional research is needed on the safety of taking creatine. Most research has been on the effects of creatine on college age men in excellent health. The American College of Sports Medicine states, "Further study is necessary before any conclusion can be reached regarding the safety of long-term creatine supplementation." 

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