creatine: what it is, how it works, and how to use it
Nowadays, there are a million and one supplements on the market that promise a variety of results and other ergogenic (performance enhancing) effects. What’s important to remember about supplement companies and their products is that all supplements are not created equal. Dietary supplements are regulated as food products under the provision of DSHEA (Dietary Supplement Health and Education Act), but label claims for supplements do not have to be approved by the FTC or the FDA prior to sale. When it comes to fitness supplements, it’s important to do your own research to ensure that the product, its ingredients, and its promised results are legitimate, undisputed, and backed by science.**
**(see below for credible resources when it comes to supplements)
Creatine is the most widely studied and most effective supplement currently on the market and its efficacy is backed by years and years of research. Here is an introduction to creatine: what it is, how it works, and how to use it…
What is creatine?
Creatine is a naturally occurring amino acid compound that is synthesized in the liver and kidneys. It is stored in muscle tissue and is responsible for the regeneration of ATP (energy) stores during high-intensity activity.
How does it work?
Creatine (Cr) can also exist in a phosphorylated form known as “phosphocreatine” (PCR). Phosphocreatine provides an immediate energy source for the brain and muscles. The rationale behind creatine supplementation is to allow for increased, rapidly replenishing, and prolonged availability of this energy source to increase overall metabolic capacity of muscle tissues. Simply put, an increased level of creatine in skeletal muscle tissue allows for increased workload capacity at high intensities which, in turn, leads to superior training adaptations and greater gains in muscle tissue.
Acute performance effects of creatine supplementation (CS):
CS increases the body’s anaerobic capacity by facilitating a reaction during which ATP (energy) is produced and maintained at greater levels within muscle cells. An increased concentration of ATP allows for greater training intensity, quality, and duration during a workout.
CS also delays fatigue by acting as a buffer for lactate production in muscle tissue and allowing for less reliance on glycolysis (breakdown of glucose for energy).
Longterm effects of creatine supplementation (CS):
Some studies indicate that CS may play a role in various muscle building mechanisms related to recovery, development, and muscular adaptations. Improved recovery and adaptation of muscle tissues will lead to greater gains and hypertrophic results.
The effects of CS have also been studied in relation to brain and central nervous system (CNS) health. Because there are high levels of creatine in the CNS, creatine supplementation may provide benefits and improvment in certain neurological and cognitive function. Studies have shown that a higher concentration of creatine in the brain are associated with improved neuropsychological performance and cognitive processing.
CS is also associated with:
Improvements in vascular function
Protection against muscle wasting (sarcopenia)
Benefits for women suffering from mental health conditions such as depression
Improved bone health, especially in elderly populations
How do you use it?
There are two traditional methods for creatine supplementation:
Method 1 starts with a 5-7 day “loading phase” during which you consume 20-25g daily, spreading doses of ~5g evenly throughout the day. This heavy loading phase is then followed by a “maintenance phase” of 3-10g daily.
Method 2 involves bypassing a heavy “loading phase” and essentially just starting at the maintenance phase (3-10g daily). The difference in this method is just that the muscular creatine stores are gradually increased over several weeks vs. being saturated within a week with Method 1.
The length of supplementation period is ultimately up to you and your goals. Some individuals, such as athletes, cycle through supplementation periods of about 12-16 weeks and others choose to use CS continuously. Daily continuous use of creatine is considered safe when operating under proper dosages (~3-10g/day).
In terms of supplementation, the best form of creatine is creatine monohydrate (CM). When searching for a creatine supplement, you will likely see many different forms offered commercially; however, CM is the only form on the market with sufficient safety and efficacy research.
Creatine Myths and Misconceptions
As with most things in the fitness industry, there are quite a few myths and misconceptions about the use of creatine supplementation that I want to briefly address.
Muscle cramps: CS has been shown to have positive effects on muscle cramps and dehydration as it can increase total body water, reduce sweat rate, and lower core body temperature and exercise heart rate.
Water retention: one of the biggest misconceptions about creatine is that it makes you gain weight. This is absolutely false. What is actually happening is that creatine supplementation can lead to water retention. Increased water retention in the body will result in increased overall body weight, but you are not actually “gaining weight” in the sense that you are gaining fat. There is a difference.
Decreased kidney or liver function: When dosed appropriately, CS has no negative effects on kidney or liver health in any age group.
I have personally taken creatine for over 4 years and absolutely love it. It is a perfectly safe supplement with proven benefits in both training and clinical settings. It is a very widely discussed supplement in the fitness industry, so I hope this was a helpful introduction to creatine, what is is, how it works, and how to use it!
Questions? Email me!
**Credible Resources for Supplement Research:
National Institute of Health’s Office of Dietary Supplements
Micronutrient Information Center of Linus Pauling Institute
Academy of Dietetics and Nutrition
International Olympic Committee
