Many female athletes avoid creatine because they're concerned about undesirable side effects such as bloating, cramping and diarrhea. But Lemon says the short-term side effects of creatine usage are grossly overestimated. In several studies, control-group subjects who ingested no creatine (often taking a carbohydrate placebo in its place) reported more side effects than the subjects who were actually loading the creatine!
Often, the gastrointestinal (GI) problems attributed to creatine use are actually due to problems with dosing. When your muscles have packed away as much creatine as they can handle, excess creatine may be excreted or sit in the GI tract. Since creatine is osmotically active, excess water is also drawn into the GI tract, causing the aforementioned side effects. What's the solution? Make sure you aren't taking too much creatine!
The dosing strategies outlined by most supplement manufacturers on product labels are generally based on research studies using male subjects. Therefore, females who follow such recommendations might experience more side effects. To ensure optimal results with minimal chance of unwanted side effects, base the proper dosage on your own lean body mass. Until research determines the optimal dosing scheme for female athletes, your best strategy is to start small and progress carefully. Try supplementing your diet with 3 grams per day (rather than the 5 grams per day suggested for males) for a period of 4-6 weeks.
The best time to take creatine is 20-30 minutes after your workout with your postworkout carbohydrate and protein meal. Although the research is scant, a female athlete taking 3-5 grams of creatine per day might expect to gain somewhere between 0.5 and 2 pounds during a 4-6-week supplementation period. Men, by comparison, might add 5 pounds during this time frame.
Another easy way to eliminate GI side effects is to ensure that your creatine powder is mixed well. Creatine particles are suspended in solution (they don't dissolve well in water at room temperature), which is why you should continue to stir and mix the creatine in the glass until completely ingested. If you allow the powder to settle, your chances of GI discomfort may increase. Drinking plenty of water along with creatine greatly reduces your chances of GI discomfort.
Several new products have been designed to increase creatine's solubility and ease of use: Some manufacturers are binding the creatine molecule with a more soluble substance in an attempt to create a liquid version of the supplement. Others are producing a "micronized" creatine supplement consisting of tiny creatine particles that might stay in suspension longer than the original. At this time, Lemon isn't aware of any research indicating if these products are more effective than the original creatine monohydrate powder. Your best bet is to try several types of creatine to see which works best for you.
REFERENCES
Greenwood, M., Farris, J., Kreider, R., et al. Creatine supplementation patterns and perceived effects in select division I collegiate athletes. Clinical Journal of Sports Medicine 10(3):191-194, 2000.
Leenders, N.M., Lamb, D.R., Nelson, T.E. Creatine supplementation and swimming performance. International Journal of Sport Nutrition 9(3):251-262, 1999.
Mihic, S., MacDonald, J.R., McKenzie, S., et al. Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women. Medicine & Science in Sports & Exercise 32(2):291-296, 2000.
Terjung, R.L., Clarkson, P., Eichner, E.R., et al. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Medicine & Science in Sports & Exercise 32(3):706-717, 2000.
