Miami Quarterly

Issue date: 3/3/10 Section: Sports

MTV's new hit reality show "Jersey Shore" has made the terms 'Guido,' 'Guidette' and 'Juicehead' household names. Even people who haven't heard them are consumed with the ideas behind them-fitness and building muscle.



'Meatheads' is another commonly used word, thanks to "Jersey Shore," used to describe a person who frequently lifts weights at the gym. But lifting isn't the only thing they do. It's not uncommon for people who constantly hit the gym to use a supplement to help boost energy, build muscle or rejuvenate their body post-workout.



Their supplement of choice? Creatine. It's synthesized from three amino acids: arginine, glycine and methionine, and in fact, our liver produces about a gram of it every day. Creatine is also in tuna, salmon, beef and pork. It helps with brief high-intensity activities like bench pressing, running or biking. Although it's not illegal, too much creatine can be problematic.



"People into athletics tend to ignore the labels," says Dr. Ronald Cox, associate professor in Miami's kinesiology and health department.



According to Cox, someone reading a label that says take two scoops or two tablets will often take four. "Like packing a suitcase, only so much will fit in," Cox says.



No matter how much creatine you try to pack in, Cox says the results don't necessarily equate. Of the creatine users, 70 to 80 percent see positive results, which means 20 to 30 percent of users are non-responders. In other words, about one-third of the population will see no benefit whatsoever.



But according to Natasha Madison, manager at Spring Street Vitamin in Oxford, this doesn't stop people from purchasing creatine. While some women do come into the store to purchase creatine, over half of buyers are men. Women assume they will "get huge," says Madison, but contrary to popular belief, women don't have enough testosterone to be capable of that. Men, however, can see physical improvements, and often turn to creatine supplements when they feel the pressure on sports teams. Junior Alex Harkess was on two varsity teams in high school. Swim team practice was at 4 a.m. and football practice went until 6 p.m. By the end of the day, he was exhausted and his muscles took a real beating.



"A lineman offered me a pre-workout creatine powder drink one day before lifting, telling me that I could increase my reps and not feel as sore over the week," Harkess says. "To be honest, it worked."



Harkess isn't sure if there was a placebo effect or not, but he was nearly out-lifting all of the other lineman. His coaches took notice.



Before taking creatine, Harkess was already an offensive starter and within three weeks of taking the supplement, he was starting on defense too. His bench press had gone up 25 pounds in those three weeks.



"My confidence went up and I was a better athlete all around," Harkess says. Dr. Cox suggests starting a training regime and really pushing yourself to your limits before using supplements is a good idea. Then, once an athlete hits a plateau, it's safer to begin taking a supplement such as creatine. If an athletic trainer or strength coach is monitoring people who use creatine, it can help them see the best results for their money.



"They can get help weaning off and going back on to get an extra boost," Cox says.



According to Madison, the best creatine product they have at Spring Street Vitamin is Kre-Alkalyn because it causes no bloating or cramping and no cycling or loading. These are side effects of other creatine products, such as Creatine Monohydrate.



"When you stop taking [Creatine Monohydrate], the muscles you've built go away because it's just water bloat more or less," Madison says.



Harkess was constantly thirsty and drinking two gallons of water a day while he was taking creatine. He used NOXexplode, which was also full of caffeine, which made it extremely hard for Harkess to sleep at night. Finally, Harkess stopped using the creatine powder at the end of high school because of the cost and he felt uncomfortable using a product with little research behind it.



"You're essentially toying with your mitochondria, offering alternative forms of energy at high levels that your body doesn't naturally produce," Harkess says.



Even though there are negative effects like Harkess describes, Madison says that creatine can certainly be beneficial.



"Someone who doesn't use it is working way harder towards the same goal," she says.



But Harkess isn't convinced to use it again since he no longer swims or plays football.



"I'm a Nathlete now," he says, referring to a Natty Light commercial. "I'm broke and I'd rather spend the money on beer, food and coffee. Last time I went to the REC was with my tour group."



So whether your routine is "Gym, tan, laundry," or just "Gym," there hasn't been enough research to really determine if creatine is beneficial or detrimental to your body in the long run.

Page 1 of 1

Article Tools