Creatine is “a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.” (PubChem, 2015). Creatine can also be found in a supplement form in energy bars, powder to mix into drinks, liquid form, and tablets. (Keifer, 2014) Creatine is stored in the body, specifically in the skeletal muscle (muscles that control your body). (Cox, 2014) This essay will be explaining the cost, availability, legality, how much is needed and the possible side effects. “Creatine has been known as a performance enhancing aid for almost two decades.”(Buford (et al) 2007) Creatine is readily available to anyone, any age, without a doctor’s prescription. It can be bought for a range of prices between $10 upwards to around $200 for up to 10 kilograms, depending on the brand and supplier. Most creatine manufacturers recommend between 5 and 30grams of creatine per day maximum. Creatine powder can be found at chemists, supermarkets, online and in nutrition stores.
“Long term supplementation has shown a 5% to 15% increase in strength and performance and double the gain in lean body mass compared to placebo.” (Jampolis, 2015) Creatine is especially important when making quick, sharp movements as it is shown to increase speed as well as body mass and strength. “For example, a 2013 study of 16 amateur swimmers found that those who took creatine supplements had a lower heart rate and blood lactate levels (a measure of tired muscles) after swimming sprints compared with athletes who took a placebo. These results were measured after the participants took the supplements for six days, according to the paper published in the Journal of Sports Medicine and Physical Fitness. Some small studies have shown creatine increases lean muscle mass, strength and speed.” (Cox, 2014)

Although creatine is formed naturally in the body, that doesn’t mean I is safe to take supplements. “Supplements aren't held to the same standards by the FDA as medications, which means you can't always know exactly what's in your supplement, or in what amounts.”(WebMD, 2015) Although doctors can recommend taking creatine supplement they are unaware of the long-term effects of consuming the nutrient. If used incorrectly or with excess, side effects may include: anxiety, breathing difficulty, diarrhoea, fatigue, fever, head aches, kidney problems, nausea, rash, upset stomach and weight gain. As well as these some other drugs are dangerous to take whilst consuming creatine supplements. (WebMD, 2015)

Creatine, as it is not a steroid, is legal in sports all around the world, although in some it is frowned upon. Some athletes benefit from creatine supplements a lot more than other, thus making it hard to determine the exact benefits of the nutrient. “Athletes who participate in sports which require steady aerobic output may