Consequences
Are creatine supplements safe? As of 2005, the bodybuilding industry and its periodicals claimed creatine was safe. However, various medical journals offered a different opinion. They noted that nothing was known about the long-term effects of creatine use, particularly for young people. Plus, since creatine was already available on the market and fairly inexpensive, drug companies have been reluctant to conduct trials to prove the medical benefits of taking the supplement.
What this means is that those using creatine supplements in the early twenty-first century will provide the only long-term data on creatine's possible ill effects, since these users were the first to buy the supplement in great numbers. Because the long-term effects of creatine are not yet known, users could learn one day that the substance has various health risks.
Building Muscles without Supplements
All athletes should be wary of any substance that promises quick results. Health professionals note that there is simply no substitute for a carefully chosen exercise program and good dietary habits. In its August 2003 edition, Prevention magazine offered teens various tips for building muscle without the pills and the powders. For example, the editors recommended:
- When exercising vigorously, add twenty-eight grams of protein to your diet daily. Instead of protein powders, consume larger quantities of milk, eggs, lean meats, and beans.
- After exercising, eat a snack high in carbohydrates, such as trail mix, apples, fruit juices, or whole grain breads.
- Cramped, sore, or stiff muscles are the body's sign that it is being overworked. Take longer breaks between intense workouts, and vary the types and duration of exercise routines. A long run or bike ride one day might be followed by some weight lifting the next day.
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