The International Society of Sports Nutrition has taken a stance on the use of creatine supplements.
The use of creatine as a supplement has been around since the early 1990s. However, there has been much controversy as to the effectiveness and safety since being introduced to athletes.
Despite the fact that creatine use has been deemed safe and effective, there are many myths surrounding the supplement.
Position Statement form the International Society of Sports Nutrition
The following nine points make up the position statement of the International Society of Sports Nutrition and are backed by the research committee of said society.
- Creatine is the most effective ergogenic supplement available to athletes who are interested in building lead body mass during training.
- In addition to be safe, creatine also has the ability to prevent injuries during training.
- There is no scientific evidence that the use of creatine, either short or long term, will lead to side effects.
- As long as proper supervision is given, the use of creatine in young athletes is acceptable.
- Creatine is the most extensively studied supplement in terms of the ability to increase high intensity exercise capacity.
- Adding protein and/or carbohydrates to creatine can help increase muscular retention of the supplement.
- The most effective way to increase the amount of creatine that the muscle stores is to consume 0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter.
- Creatine supplements are regulated by the U.S. Food and Drug Administration and legally available through a variety of outlets.
- Creatine has also been noted to have potential benefits in several clinical populations. Further research is being conducted.
It is the stance of the International Society of Sports Nutrition that the use of creatine within its established guidelines is not only safe but both effective and ethical. Hundreds of studies have proven the effectiveness of creatine with many others focusing purely on the safety of the supplement.
Creatine research will continue as a means of learning more about its use to improve muscle retention as well as the treatment of multiple clinical maladies.