Creatine

What is Creatine?

Creatine is a naturally occurring compound found in our muscles that serves as a rapid energy source during intense physical activity. It is an amino acid primarily stored in skeletal muscle and plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. Creatine is one of the most researched and validated supplements for strength and muscle growth, making it popular among athletes and fitness enthusiasts.

How does it work in the body?

When performing high-intensity exercise, such as sprinting or weightlifting, the body uses creatine to quickly produce ATP. During such activities, ATP levels drop rapidly, which can lead to muscle fatigue. Creatine works by restoring ATP levels, allowing for longer and more effective training sessions. The body can synthesise creatine from the amino acids arginine, glycine, and methionine, but it can also be obtained through diet, primarily from meat and fish.

Scientific benefits

Several studies have demonstrated creatine's positive effects on muscle strength and performance. Here are some of the most prominent findings from research:

• Increased muscle strength: Multiple studies have reported that creatine supplementation can lead to an increase in muscle strength, especially during high-intensity training. A 2017 meta-analysis showed that creatine can increase strength by up to 8% during resistance training.
• Muscle mass: Creatine has also been shown to contribute to increased muscle mass. A 2018 study found that individuals who took creatine supplements during a 12-week training period had a significantly greater increase in muscle volume compared to those who did not supplement.
• Improved recovery: Research suggests that creatine may enhance recovery after exercise by reducing muscle damage and inflammation.
• Aerobic capacity: Although creatine is primarily known for its benefits in strength and explosiveness, some studies have indicated it may also have a positive effect on aerobic capacity during high-intensity interval training.

Dosage and recommendations

The recommended dosage of creatine varies depending on individual goals and body weight. Generally, the following is advised:

• Loading Phase: 20 grams per day for 5-7 days, divided into 4 doses.
• Maintenance Phase: 3-5 grams per day after the initial loading phase to maintain creatine levels in the muscles.

It is important to drink sufficient water when taking creatine, as it can increase fluid retention in the muscles.

Best sources and forms

Creatine is available in various forms, but the most popular and studied form is creatine monohydrate. Other forms include creatine ethyl ester, creatine hydrochloride, and buffered creatine, but there is limited research supporting the benefits of these alternatives compared to creatine monohydrate. Creatine can also be obtained through diet, primarily from:

• Meat (beef, pork)
• Fish (salmon, tuna)
• Supplements (creatine monohydrate pills or powder)

Side effects and warnings

Although creatine is considered safe for most people, some individuals may experience side effects such as:

• Gastrointestinal discomfort, including diarrhoea or stomach pain.
• Weight gain due to increased fluid retention in muscles.
• Increased risk of muscle cramps, especially with inadequate hydration.

It is important to consult a physician before starting creatine supplementation, particularly if you have underlying health conditions or are taking medications.

Frequently asked questions

Is creatine safe to use?

Yes, creatine is considered safe for most people when used at recommended doses. However, it is important to be aware of potential side effects and to stay well hydrated.

How long does it take to see results from creatine?

Results may vary, but many users report noticeable improvements in strength and muscle mass within 4-6 weeks of continuous creatine use.

Can everyone use creatine?

Creatine can be used by most people, but individuals with kidney disease or other health issues should consult a doctor before taking creatine.

Do I need to cycle creatine?

There is no strong evidence suggesting that cycling creatine is necessary. Many users take it continuously without issues.

What is the best time to take creatine?

There is no specific best time to take creatine, but many prefer to take it post-workout with a meal to maximise absorption.