The synthetic supplement favoured by athletes, creatine monohydrate, increases the energy content of muscle cells and thus should increase muscle strength. Unfortunately, although research has shown that supplementing your diet with creatine monohydrate generally increases muscle creatine content although increased strength is not an absolute consequence. It is the side effects of use that has the headline writers at the ready. Numerous side effects have been attributed to creatine use. Some side effects have been substantiated in the scientific literature while other side effects have not.
Weight gain is the most commonly reported creatine side effect.
This is due mainly to the movement of water from the blood into skeletal muscle. This side effect may be beneficial in certain sports such as, body building, but be less desirable in other sports such as, distance running or other endurance sports. Reports of gastrointestinal distress, nausea and diarrhoea have also been attributed to creatine use, especially when taken in large doses. These side effects are most likely due to undissolved creatine drawing water retention into the intestine. These side effects can be often circumvented by completely dissolving creatine in at least 16 ounces of water or juice.