Deconstructing Creatine

The Science Behind one of the Most Extensively Researched Fitness Supplements

Widely used by athletes, bodybuilders, and exercise enthusiasts alike, few supplements have garnered as much attention, created as much confusion, and generated as much praise as this naturally occurring non-protein amino acid. Its name is creatine, and its most commercially available and commonly researched form is called creatine monohydrate.

But what exactly is creatine, and what benefits does it offer? In this post, we'll delve into the science behind creatine, how it works, its benefits, proper dosage, safety considerations, and potential side effects.

What is Creatine?

Creatine, a naturally occurring compound found mostly in skeletal muscle, is synthesized by the body, primarily in the liver, kidneys, and pancreas. It plays a crucial role in energy metabolism, particularly during short bursts of high-intensity exercise. The body converts creatine into phosphocreatine (creatine plus phosphoric acid), which is then used to generate adenosine triphosphate (ATP), the primary energy currency of cells during exercise. This replenishment of ATP allows for sustained energy production, enabling us to perform explosive movements like sprinting or lifting heavy weights, improve post-exercise recovery and even speed up rehabilitation from soreness or injuries, among other benefits.

How Does Creatine Work?

This may get a bit too technical, but here is a brief explanation in case you are curious. During intense physical activity, the demand for ATP increases significantly. As ATP is broken down to release energy, it is converted into adenosine diphosphate (ADP). Creatine phosphate readily donates a phosphate group to ADP, converting it back into ATP, thus replenishing the cell's energy stores. This process is particularly beneficial during short-duration, high-intensity activities, where the demand for ATP outpaces its production through aerobic (involving the use of oxygen) metabolism alone.

And yes, I had to go back to my Anatomy and Physiology manual to refresh my knowledge about this.

Is it Safe?

During the last three decades, hundreds of extensive studies have been conducted about the effectiveness and safety of creatine supplementation. As a result, we can now conclude that creatine is as safe as the safest of the most consumed supplements. Moreover, it seems to be beneficial for people of all ages: besides enhancing the training adaptations mentioned above, some studies found that creatine may provide additional benefits for older adults, since it was found to help in lowering cholesterol and triglyceride levels, minimizing bone loss, improving functional capacity for activities of daily living, reducing mental fatigue, and even improving cognitive functions, all of which naturally deteriorate as we grow older.

Three Common Question I Often Hear from my Clients:

1-   Am I going to grow massive muscles like The Hulk?

Probably not. I mean… no. Creatine will be pretty useless in this respect unless you do your part and workout hard. Again, creatine will unleash more energy for you to pump up your exercise routine, but you will not rip your t-shirt’s sleeves just by having a glass of creatine mixed with water, and then waiting for its amazing results sitting in the couch watching a game. And even if you do workout like a beast, it is highly unlikely that your muscles will turn hulk green.

2-   Is creatine a form of protein?

In case you missed it in the first paragraph of this post, creatine is not a form of protein, but a compound synthesized from the amino acids glycine, arginine, and methionine.

3-   Should I take creatine or protein?

Creatine supplementation will help you boost your fitness performance by aiding in the production of ATP, while protein supplementation will help you build and repair muscle tissue that may have been damaged during your workout. Bringing all this into consideration, you may benefit from taking your creatine supplementation before your workout, and your protein supplementation a few minutes after. *

*For a healthy and delicious post-workout drink recipe, see my post: “Protein Smoothie Recipe” in this blog section.

Benefits of Creatine Supplementation

·       Increased Muscle Strength and Power: Numerous studies have demonstrated that creatine supplementation can enhance muscle strength and power, particularly during resistance training. This improvement is attributed to increased phosphocreatine stores in muscle cells, allowing for more rapid ATP regeneration and improved performance.

·       Muscle Growth: Creatine has been shown to promote muscle growth, primarily by enhancing muscle protein synthesis and cell hydration. This leads to greater muscle volume and hypertrophy over time, making it a valuable supplement for those seeking to build lean muscle mass.

·       Improved Exercise Performance: Beyond strength and power gains, creatine supplementation has been linked to improved performance in various sports and activities, including sprinting, cycling, and high-intensity interval training. By enhancing energy availability and buffering lactic acid buildup (that point in which we are forced to slow down because the oxygen available doesn’t meet the demands of the muscles), creatine enables athletes to sustain higher levels of effort for longer durations.

·       Enhanced Recovery: Some research suggests that creatine supplementation may aid in post-exercise recovery by reducing muscle damage and inflammation. This can help individuals recover more quickly between training sessions, allowing for more frequent and productive workouts.

Dosage Recommendations

You must consult with your doctor to find out if creatine supplementation is appropriate for you. The standard protocol for creatine supplementation typically involves a loading phase followed by a maintenance phase:

·       Loading Phase: 20 grams per day, divided into 4 doses of 5 grams each, for 5-7 days.

·       Maintenance Phase: 3-5 grams per day, taken once daily, to maintain elevated creatine levels in the muscles.

Alternatively, some individuals may opt for taking 3-5 grams per day without a loading phase, which may still yield beneficial results over time. It is important to note that individual responses to creatine supplementation may vary. Again, consulting with a healthcare professional or sports nutritionist is recommended to determine the most appropriate dosage for your specific needs and goals.

Safety Considerations and Side Effects

As we have already pointed out, creatine is generally considered safe for most individuals when used as directed. Research has found that the most consistently reported side effect is weight gain. However, some other potential side effects may occur, including:

·       Gastrointestinal Distress: Some people may experience digestive issues such as nausea, diarrhea, or cramping when taking creatine supplements, particularly during the loading phase or with high doses. These symptoms are usually mild and temporary but may be mitigated by reducing the dosage or taking creatine with food.

·       Water Retention: Creatine supplementation can lead to increased water retention within muscle cells, which may cause temporary weight gain or bloating in some individuals. This effect is typically mild and dissipates once supplementation is discontinued.

·       Kidney and Liver Function: Despite earlier concerns, research has shown that creatine supplementation do not appear to have adverse effects on kidney or liver function in healthy individuals when used as directed. However, those with pre-existing kidney or liver conditions should exercise caution and consult with a healthcare professional before using creatine supplements.

·       Drug Interactions: Creatine may interact with certain medications or supplements, including nonsteroidal anti-inflammatory drugs (NSAIDs) and diuretics, potentially affecting their efficacy or safety. Individuals taking medication should consult with their healthcare provider before starting creatine supplementation.

In conclusion, creatine is an effective and well-researched supplement with a wide range of potential benefits for athletes and anyone looking to improve muscle strength, power, and performance through an exercise program. When used responsibly and in conjunction with a balanced diet and regular exercise, creatine can be a valuable tool for maximizing your athletic performance and achieving your fitness goals. As with any supplement, it is essential to follow dosage recommendations, monitor for potential side effects, and consult with a healthcare professional if you have any concerns or underlying medical conditions.