Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
When it comes to supplements in the world of health and fitness, there’s one that everyone seems to be taking, from Pilates princesses to bodybuilding bros alike – that’s right, we’re talking about creatine.
We’ve all heard the name, but what does creatine actually do? Is it best for muscle building or fat burning? Can anyone use it, or is it only for all those jacked guys who already seem to be on it?
Look no further – we’ll break it all down for you right here.
But spoiler alert – creatine is not just for heavy lifters looking to put on size.
Read on to see if creatine might be right for you and your goals!
Overview: What is Creatine and How Does it Work?
Creatine is an amino acid that occurs naturally in the human body.
Amino acids are molecules that act as the building blocks of protein, and creatine itself is actually made out of three of the body’s essential amino acids (arginine, glycine, and methionine).
Creatine also exists in the muscles of animals, which means that it is naturally found in the meat that we eat (especially in red meat and seafood). However, the amount of creatine absorbed from eating meat is not quite enough to elicit the benefits we are looking for. This is where supplementation comes in.
So, when taken in large enough doses, what exactly does creatine do?
Well, simply put, creatine helps your body produce energy (in the form of ATP).
The more creatine you have in your muscles, the better equipped your body is to efficiently reproduce the energy it needs to function, especially under the stress of intense exercise.
Benefits of Creatine
As you can imagine, supplementing your muscles with extra creatine has a boatload of health benefits – especially for those of us who are trying to improve our athletic abilities or grow/maintain our muscle mass.
For one thing, having more creatine in your muscles means you can push harder in the gym and even helps you adapt to new forms of training.
Additionally, because creatine helps provide our muscles with energy, this makes it phenomenal for muscle recovery, therefore aiding in muscle repair.
You see, when you lift weights or do any kind of resistance training, you create tiny tears in your muscles which your body then works hard to repair – and, if you’re eating enough protein, your body will build new muscle in the process. (This is why rest days are so important!)
But – plot twist – creatine also has cognitive benefits.
In addition to your muscles, creatine is found in small quantities in your brain. Supplementing with creatine has been proven to decrease mental fatigue, improve cognitive function, and even act as an antidepressant!
So, in summary, creatine can aid you by:
- Improving your athletic performance in the gym
- Helping adapt to training
- Speeding up muscle recovery and repair
- Improving cognitive function
Types of Creatine
There are several forms of creatine on the market. Here are some of the most common:
- reatine bound to one water molecule, which means it usually comes as a powder and can be easily dissolved in your water bottle or pre-workout!
- Creatine ethyl ester (CEE) – made of creatine bound to an ester salt, meaning it is absorbed well by the body. However, it is less studied and has been shown to be less effective than creatine monohydrate.
- Creatine hydrochloride – made of creatine bound to a hydrochloride (HCl) molecule, meaning it is easily dissolvable in water and readily absorbed by the body. It has shown to be beneficial, but has not been studied nearly as much as creatine monohydrate.
Because it is the most widely studied form and has been shown over and over to be extremely efficacious, most experts recommend supplementation with creatine monohydrate.
How to Take Creatine: Supplementation & Dosage
There are two ways you can go about beginning your supplementation with creatine.
The first way is known as “creatine loading,” and is a somewhat intensive method. This involves taking a 5 g dose of creatine 4 times a day for 5-7 days straight. The idea is to rapidly increase the stores of creatine in your muscles; once your muscles are saturated, you can adjust to taking just 3-5 g once a day.
While creatine loading is documented as the most efficient method, it is not actually necessary. Studies have shown that taking 3g of creatine once a day for 28 days also leads to saturation, and in fact this longer method can result in better cognitive effects!
Studies also show that creatine is retained better by the body when taken with a source of carbohydrates and protein, so taking the supplement with a well-balanced meal is ideal.
Safety & Side Effects
Creatine is by far the most extensively studied supplement on the market.
This means that, as far as safety goes, there is very, very little to worry about. It has been approved for consumption by countless health organizations (including the NIH, the FDA, and the International Society of Sports Nutrition) and is readily available at any supplement or drugstore.
However, there are a few things to note:
- Athletes with pre-existing kidney disease should consult their physician before taking creatine (although it has been shown not to negatively affect the kidneys)
- Creatine has been shown to be beneficial for adolescents (especially young athletes), but more studies need to be conducted before it is recommended for all people under age 18
There are no harmful or dangerous side effects of creatine supplementation. Many people do report water retention, bloating, diarrhea, muscle cramps, and sometimes weight gain – however, it is important to note that these side effects come from the dehydration associated with creatine absorption into the muscle and can be minimized or avoided with proper hydration.
Conclusion: Is Creatine Right for Me? (Yes!)
In case it wasn’t clear by now, creatine has enormous health benefits that go far beyond just improving exercise performance.
Because of the wonders that creatine can do for your muscles, athletic endurance, and brain function, it is recommended for basically everyone. That’s right – whatever your goals, creatine is almost certain to help you.
Looking to build muscle? Creatine will help your muscles recover, and therefore grow, faster.
Looking to lose fat? Well you don’t also want to lose the muscle you’ve worked so hard for – creatine can help you there, not to mention allowing you to push harder in the gym and burn more calories.
Looking to just be a generally healthy human being? Creatine can help your body function optimally and keep your mind sharp.
(DISCLAIMER: please see the note in the previous section regarding young children and people with preexisting kidney disease).
Creatine has even been shown to be beneficial in aging populations for a variety of reasons involving the brain, muscles, and joints.
So, whoever you are, you should consider supplementing with creatine – chances are it could improve your life in some way.
Sources
Creatine. Cleveland Clinic. Accessed November 20, 2024. https://my.clevelandclinic.org/health/treatments/17674-creatine
Creatine. Mayo Clinic. Accessed November 20, 2024. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
creatine — Britannica School. Accessed November 20, 2024. https://school-eb-com.proxy.library.nyu.edu/levels/high/article/creatine/627350
Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. doi:10.3390/nu13020447
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14(1):18. doi:10.1186/s12970-017-0173-z
Wallimann T. Introduction – Creatine: Cheap Ergogenic Supplement with Great Potential for Health and Disease. In: Salomons GS, Wyss M, eds. Creatine and Creatine Kinase in Health and Disease. Springer Netherlands; 2007:1-16. doi:10.1007/978-1-4020-6486-9_1
What are the Different Types of Creatine? – Holland & Barrett. Accessed November 20, 2024. https://www.hollandandbarrett.com/the-health-hub/sports-nutrition/creatine/different-types-of-creatine/
MD HEL. What is creatine? Potential benefits and risks of this popular supplement. Harvard Health. March 20, 2024. Accessed November 20, 2024. https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement
