Have you ever thought of trying creatine but stepped back? Have you heard it is a steroid or causes kidney damage or hair fall? Or are you wondering if creatine is worth your money? This blog will clear the air for you and give you a clear understanding of how creatine works and why it is such a renowned supplement.
Let’s dive in.
What is Creatine?
All right, first up, here’s something you should know. Creatine is not a synthetic compound; neither is it a steroid.
Creatine is a naturally occurring nitrogenous organic acid found in the skeletal, cardiac, smooth muscles and the brain. It is a vital component in energy metabolism, essential in numerous tissues throughout the body, particularly during high-intensity exercise or activities requiring short power bursts.
It is found in small amounts in various foods, primarily meat and fish. For reference: roughly 450 grams of raw beef or salmon provides anywhere between 1 to 2 grams of creatine.
It is also produced endogenously in the human body. Creatine is one of the world’s most tested supplements and has an outstanding safety profile. (PMID: 28615996)
How it is produced:
Creatine is synthesised in the body from three amino acids: glycine, arginine, and methionine. The process involves multiple enzymatic reactions, primarily in the liver, kidneys, and pancreas.
Once produced, creatine is transported through the bloodstream to muscles and other tissues, where it is stored or utilised for energy.
About 95% of the body’s creatine is stored in the muscles, mainly phosphocreatine. The other 5% is found in the brain and testes.
How Does Creatine Work so efficiently?
Before understanding how creatine works, let us know more about Adenosine triphosphate (ATP). ATP is often referred to as the “energy currency” of the body. It is a molecule that stores and supplies energy for cellular processes, including muscle contraction during exercise.
When ATP is used for energy, it loses a phosphate group and gets converted into adenosine diphosphate (ADP). However, the available ATP stores in the body are limited and can quickly deplete during intense exercise.
Creatine plays a crucial role in the regeneration of ATP. When creatine is consumed or produced in the body, it can be converted into phosphocreatine (PCr) and stored in skeletal muscles.
During high-intensity activities, such as weightlifting or sprinting, the stored PCr donates a phosphate group to ADP, quickly regenerating ATP. This ATP regeneration process allows muscles to sustain high-intensity efforts for a short duration.
By increasing the availability of PCr, creatine supplementation enhances the capacity of muscles to replenish ATP rapidly. This increased ATP regeneration enables individuals to perform explosive and high-intensity exercises more effectively, improving strength, power, and overall athletic performance.
Creatine Dosage
Given the many benefits of creatine supplementation, you must be itching to get a bottle immediately.
Also, just how many scoops should you take a day? If ATP production depends on phosphocreatine availability, that must mean that the more, the better… Right? Not really. The truth is that you probably don’t need as much as you think you do.
There are 2 schools of thoughts here:
Loading phase vs. maintenance phase:
The loading phase involves taking a higher dose of creatine for a short period to saturate the muscles with creatine rapidly.
The maintenance phase follows, where a lower daily dose is taken to maintain elevated creatine levels.
The loading phase typically lasts around 5-7 days, while the maintenance phase can be continued long-term.
Loading phase: During the loading phase, taking 20-25 grams of creatine per day is common, divided into 4-5 equal doses of 5 grams each.
Maintenance phase: Following the loading phase, a 3-5 grams per day maintenance dose is recommended to sustain elevated creatine levels.
The loading phase is unnecessary, and if 3-5 gms of creatine is consumed over four weeks, it provides similar effects as loading creatine. So sticking to the 3-5 gm dosage makes more sense.
Does it matter when you take creatine?
While creatine can be taken at any time, research has shown (PMID:17095924) that taking creatine close to exercise may be better. Furthermore, taking creatine with foods that contain carbs (PMID: 8899067) and protein could help you maximise the benefits.
There are so many types of creatine supplements!! Which one should I buy?
There are a multitude of Creatine supplements available in the market like:
Creatine Monohydrate
Micronized Creatine
Creatine Hydrochloride (HCl)
Buffered Creatine
Creatine Ethyl Ester
Liquid Creatine
Amongst these, creatine monohydrate is considered the gold standard. It is recommended for most people due to its proven effectiveness, safety, and affordability, and it has strong scientific backing for its benefits.
Are there any side effects I should know about?
Creatine is one of the most well-researched supplements available, and studies lasting years have shown no negative effects at all. 52 blood markers were observed for 21 months, and no adverse effects were found ( PMID: 12701816)
While creatine is generally safe, a few potential side effects have been reported, although rare and typically mild. These side effects may include:
Gastrointestinal issues: Some individuals may experience stomach discomfort, bloating, or diarrhea. To minimize these side effects, ensure you are hydrated, consider splitting the daily dosage, and avoid the loading phase.
Weight gain: Creatine can cause a temporary increase in body weight due to water retention within the muscles. This weight gain is typically minimal and not indicative of actual fat gain. It tends to normalize once creatine supplementation is discontinued.
Individual sensitivities: Some individuals may be more sensitive to the effects of creatine or may have allergies to specific formulations. Choosing high-quality creatine supplements from reputable sources is important to minimize the risk of adverse reactions.
Plethora of benefits of Creatine.
Creatine offers several benefits for individuals engaging in high-intensity physical activities, including:
- Increased Strength and Power: It helps improve performance during activities requiring short bursts of intense effort, such as weightlifting, sprinting, and jumping.
- Enhanced Muscle Mass: Creatine promotes increased muscle mass by increasing protein synthesis and cell volume. Combined with resistance training, it can lead to greater gains in lean body mass and muscle size.
- Improved Exercise Performance: Creatine helps improve overall exercise performance by providing a readily available energy source for regenerating ATP, the body’s primary energy molecule. This can increase endurance, allowing individuals to push harder and train longer.
- Faster Recovery: Creatine supplementation has been associated with faster recovery between bouts of intense exercise. It may help reduce muscle damage and inflammation, leading to faster muscle repair and less soreness following workouts.
- Increased Anaerobic Capacity: Creatine improves the capacity of muscles to perform high-intensity, short-duration activities without oxygen, such as sprinting or weightlifting. It can enhance the body’s energy production during intense anaerobic exercise.
- Cognitive Benefits: Emerging research suggests that creatine may have cognitive benefits, including improved memory and attention. It has been shown to support brain health and may have neuroprotective properties.
But what about the side effects I hear so often about? (PMID: 33557850)
There are several misconceptions and myths surrounding creatine supplementation. It is essential to address them to ensure accurate information:
Creatine is not a steroid: Creatine is a naturally occurring compound in the body and is not a steroid. It works through a different mechanism, primarily by enhancing ATP regeneration.
Creatine does not cause dehydration: No scientific evidence supports the claim that creatine supplementation leads to dehydration. Creatine may promote cellular hydration due to increased water retention within muscle cells.
Creatine is not harmful to the kidneys or liver: Studies have consistently shown that creatine supplementation does not harm kidney or liver function in healthy individuals. However, individuals with pre-existing kidney conditions should consult a doctor.
Creatine does not cause hair loss: The belief that creatine causes hair loss is a common misconception perpetuated, but no scientific evidence supports this claim. Hair loss can have various causes, including genetics, hormonal factors, underlying health conditions, stress, and certain medications. Creatine supplementation itself is not a direct cause of hair loss.
Creatine is not a magic potion!
Ultimately, you must remember that supplements like creatine are not magic potions. Creatine will not make your muscles bigger or stronger if you are not eating right or fail to hit the gym for your training sessions.
