Creatine
What is creatine?
Lets talk about the GOAT. The most researched and proven, tried and true, performance enhancing supplement. Creatine. Coming from the Greek work “kreas” (meaning meat), creatine is a molecule produced in the body from the amino acids arginine, glycine and methionine. It is mostly synthesized in the liver, but also to a lesser extent in the brain, kidneys and pancreas. The body synthesizes about 1 gram of creatine per day, and most people consume about 1 gram per day in their diet. Meat and fish are the highest in dietary creatine. 95% of endogenous creatine is stored in the muscle.
Remember learning about ATP in biology? The energy molecule of the body? ATP stands for adenosine triphosphate. There is energy stored in the phosphate bonds, and that energy is released when the ATP is used. When ATP loses a phosphate group, energy is released, and the ATP is now ADP (adenosine diphosphate).
Creatine stores high energy phosphate groups in the form of phosphocreatine. This phosphocreatine can then donate a phosphate group to ADP to regenerate ATP more readily.
Your muscles already have ATP stored and ready to go, but it’s not enough to keep you energized for a full workout. We can produce ATP through aerobic and anaerobic metabolism, but these produce ATP slower than your muscles use it during exercise. Therefore, the amount of ATP in your muscles is a limiting factor that causes you to reach muscular failure.
Creatine supplementation allows your muscles to increase your phosphocreatine (creatine phosphate) stores, allowing for more ATP production during exercise. Studies repeatedly show that creatines contribution to ATP production boosts performance in the gym and contributes to better muscle growth and strength over time.
EXAMPLE STUDY: PMID 29214923
This study examined 43 resistance trained men aged 22.7 +/- 3 years, split into 2 groups. Both groups performed a 4x/week resistance training program. The intervention group supplemented with creatine, the control group had a placebo. Results? Significantly larger improvements in lean tissue mass in the creatine group compared to control. There are hundreds of studies showing similar results, displaying that creatine supplementation can increase muscle strength and size when used with a resistance training program.
While most studies examine creatines effect on resistance training and power output, studies examining its benefits on aerobic performance have shown mixed results.
What kind should I take?
Creatine has been around for a while. The most common form is creatine monohydrate. There are other formulations (creatine HCL, creatine ethyl ester, buffered creatine, krealkaline creatine, etc.) but none of them have displayed better results in the literature than creatine monohydrate. When buying a creatine supplement, make sure the only ingredient is creatine monohydrate.
How much should I take?
While early on it was thought that a loading period was needed to saturate the muscles with phosphocreatine, a recent meta-analysis showed that loading is unnecessary. As long as you take 5 grams/day, everyday, you will saturate your muscle stores. There is no need to cycle off creatine. Long term usage is completely safe in healthy individuals. There is no need to stop taking creatine while trying to lose weight either. It may actually be beneficial by helping you maintain your exercise capacity to a greater extent while in a caloric deficit.
When should I take it?
Whenever! Studies don’t seem to show any benefit to taking it pre-workout, post-workout, at night, in the morning, or anytime. The benefits of creatine come from its cumulative storage in your muscles. What seems to matter is that you take it the same time everyday. For me, I just mix it in my morning beverage since it’s tasteless. I add it into coffee, protein shakes, scoop some on my yogurt, it just doesn’t seem to matter.
What should I expect?
Many people are weary of creatine because they’ve heard the weight gain is all water weight. Sure, I guess it is. But where is that water? IN YOUR MUSCLES. Creatine pulls water into the muscle cells, which can make your muscles look larger and more full. Better muscular hydration contributes to better performance and output. It doesn’t increase general water retention that can make you look puffy or bloated.
You can expect bigger pumps, an ability to grind out more reps closer to failure, better recovery, and increased self-confidence as the weights you used to struggle with become your warmups. By increasing your capacity for work, creatine helps you increase your volume through the progression of your training program.
What else is creatine helpful for?
Although creatine has primarily been studied for its role in exercise performance, new research is highlighting its effects on cognition and mental health. In some studies, it has shown to decrease mental fatigue in stressful scenarios or sleep deprivation. It may also improve memory in cognitively impaired adults, as well as decrease symptoms of depression in individuals with major depressive disorder or bipolar disorder. Studies listed below.
Creatine Supplementation and Brain Health - PMID 33578876
Effects of Creatine Supplementation of Brain Function and Health - PMID 35267907
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials - PMID 29704637
Creatine for the Treatment of Depression - PMID 31450809
TAKEAWAYS
Creatine is the most studied and proven sports supplement that improves strength and hypertrophy adaptations
It does so by increasing ATP production
5 grams / day is all you need. If you experience GI distress, split dose evenly into 2 doses
Timing doesn’t matter, just aim for the same time each day
Creatine Monohydrate is the only form you need
The weight gain that comes with it IS A GOOD THING
You don’t need a loading phase, and you don’t need to cycle off it
It may be benefitting that big brain of yours too!
