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Creatine

Some small studies show that this amino acid boosts muscle strength short-term in young, highly trained subjects. It serves no purpose for casual exercisers, and offers little to most athletes. You're better off with a solid training program.

Of all ergogenic aids—supplements that are supposed to improve athletic performance—creatine has probably been getting the most attention. Many professional baseball, basketball, football, and hockey players take it, if you believe the reports. Creatine supplementation has been likened to carbo-hydrate-loading, except that the latter boosts performance in endurance events, while creatine is used for high-intensity activities lasting less than one minute, such as sprinting, jumping, and weight lifting.

Creatine is an amino acid, but unlike most amino acids it is not incorporated into protein. The best sources are meat, poultry, and fish. In the body it's found mostly in the muscles (in the form of creatine phosphate), where it plays a unique role in energy production—it helps restore a compound called adeno-sine triphosphate (ATP), which supplies quick energy. On average, people get 1 to 2 grams of creatine a day from food. The body also makes it in the liver, pancreas, and kidneys.

Reported side effects include diarrhea, dizziness, and cramping, which can impair performance, though these have not occurred in most studies. Weight gain (from water, not muscle) is also a potential problem.

The long-term health effects of high doses of creatine are unknown, especially for people who have liver or kidney problems or diabetes. Taking creatine supplements may depress the body's own synthesis of the substance, which may not return to normal once you stop taking the supplements. At high doses, kidney damage is a possibility, though probably not if you take them for only a few days.

If creatine does improve performance, the difference is very small. Such a small edge might be important for some competitive athletes, but it is meaningless for casual exercisers or players.

There's no reason for recreational athletes to try creatine supplements, and even competitive athletes should think twice before taking them.

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