The "powerline" view on creatine.

What is it? A compound produced in the body.

What does it do? Speeds recovery from fatigue. Increases strength.

Is it safe? Nobody has banned it.

Any cautions? Absence of long-term surveys.

Superman had his cape. Today's athlete has a food supplement called creatine! Creatine has been the supplement rage of the '90's. What is it? Is it safe? Can it help win games? Should I tell my players to take it?

Adenosine tri-phosphate (ATP) is a source of stored energy. It is stored in our muscle cells and is available for rapid and short bursts of energy. Its supply is limited.

Adenosine tri-phosphate is composed of three phosphates. Once it is used for fuel, it loses a phosphate and becomes adenosine di-phosphate. The body uses creatine to turn ADP (having two phosphates) back into ATP (having three phosphates).

We've oversimplified it, but that's the value of creatine! ADP is the byproduct of burning ATP. ADP must be converted back into ATP before it can again be used for energy. Creatine is the substance that converts ADP back into ATP.

It's a fact! Muscles need creatine to turn ADP into ATP. How do we get this creatine? Our liver produces some. The rest must come from the foods we eat... or a creatine supplement. Foods providing creatine are meats, poultry, and fish.

Reliable and valid research studies have been conducted on the effects of creatine supplementation and performance. For research to be considered "reliable and valid," it must be a double blind-fold study:

The subjects must be randomly divided into two groups. One group must be given creatine and the other group a placebo. Both groups must think they are taking creatine. A strength and conditioning program must be administered so that any differences in performance can be attributed to creatine.

What does creatine supplementation do? The reliable and valid research studies support the benefits of creatine supplementation. It can have a positive impact on the following:

1. Expedite recovery between workouts. 2. Increase the amount of exercise that can be performed during workouts. 3. Increase strength. 4. Improve anaerobic power and endurance. 5. Increase body weight.

The amount of improvement in each of the above components may vary with each individual. For example, vegetarians show greater increases because they do not eat meat, fish, and poultry and will react strongly to a creatine supplement.

Are there any side effects from creatine supplementation? This appears to be the nebulous area. For an analogy, we could ask, "How many injuries are prevented by strength programs ?"

How do we know if an injury was prevented by the athlete's elevated level of strength? If the athlete doesn't get hurt, is it because of an increase in strength, or is it just luck? If the athlete is injured, is it wrong place wrong time... or a lack of strength?

What are purported side effects of creatine supplementation? Cramping is one of the side effects attributed to creatine by some. If an athlete cramps, is it because he takes creatine? What about the athlete who doesn't take creatine and gets a cramp?

Our philosophy in the area of creatine supplementation is as follows. We (Dan Riley & Jason Arapoff) are not qualified to prescribe vitamins, minerals, or supplements to our players. We have taken undergraduate and graduate courses in nutrition. We subscribe to several professional monthly publications in the area of nutrition. We read every professional book on nutrition we can. We scan the literature for the most up-to-date nutrition research.

The academic discipline of nutrition encompasses an enormous amount of information. Some of this information is supported with scientific research... and some is supported with half-truths and innuendo. We try, but readily admit, that we are not professionally prepared to interpret the volumes of data presented by most companies selling supplements (nor are most conditioning coaches).

If one of your athletes had a virus, you would send him to a competent doctor (M.D.) to identify the cause of the infection. Once he was diagnosed, a qualified doctor would prescribe a medicine to cure the illness.

As a coach, you wouldn't order a medication and hope it worked. You would rely upon a professional in the area of medicine to perform a task they were trained to perform.

We suggest you rely upon trained professionals in the area of nutrition. We rely upon Registered Dietitians. They have an "R.D." after their name. They belong to the American Dietetic Association.

Certified Registered Dietitians must graduate from an accredited institution. They must then pass a standardized exam. They must also complete a practicum in a clinical or practical setting. Their only agenda is to offer the most up-to-date and clinically sound nutrition information.

Our players (Redskins) are no different than your athletes. They want to win. They want to reach their full physical potential. We share the same goal for our athletes.

We tell our athletes: If you haven't observed the points listed above, why would you consider taking any supplement?

We are conditioning coaches. We are not qualified registered dietitians. We don't know what the long or short term use of creatine or any supplement may present in the future. Our concern must be the health and well-being of our players in the distant future, not what can they do for us today.

If we err with our players, we must err on the conservative side. We cannot support the supplementation of any product until long-term studies have been conducted on side effects, regardless of the immediate benefits that are exhibited.

The body is a sophisticated mechanism. Disrupting the metabolic balance of the human body can create potential problems.

Your players may need a supplement. But before haphazardly taking a supplement, they must have the discipline needed to eat a balanced diet. They should then be told to visit with a registered dietitian to determine any nutritional deficiencies.

Most deficiencies can be eliminated by modifying eating habits. If a supplement is needed, you must let the R.D. prescribe the amount.

May the Power Be with You!

Note: The views expressed in Powerline are exclusively those of the authors.

SEND YOUR QUESTIONS TO: Dan Riley/Jason Arapoff, The Power Line c/o Washington Redskins 21300 Redskins Park Drive, Ashburn, VA 20147

Before our players consume any supplement, we ask them the following:

Do you perform the following every day?

1. Drink at least two quarts of water? 2. Ingest enough water so your urine is almost clear and not yellow? 3. Eat 3-5 pieces of fresh fruit daily, and at least one vegetable? 4. Eat foods from all food groups? 5. Restrict fat consumption to only 25% of your caloric consumption? 6. Did 60% of your calories come from carbohydrates? 7. Eat a nutritious breakfast? 8. Consume approximately 25% of your daily caloric needs at breakfast? 9. If necessary, eat several nutritious snacks between meals?