Updated: Aug 7
Introduction
Few supplements have been given as much attention and acclaim as creatine largely because most do not actually do a great deal other than empty your wallet. However creatine renowned for its ability to enhance athletic performance, muscle growth, and overall fitness, creatine has become a staple for many. However, understanding the science behind it, its various forms, and how to incorporate it effectively into your training can get lost amongst all the Instagram posts Tik Toks preaching its benefits. So we've put this together to try bring all of that information into one place for you all.
The Basics of Creatine
Creatine is a naturally occurring compound, composed of three amino acids: glycine, arginine, and methionine. It is produced by the body and can be found in high-protein foods like fish and red meat. Creatine, enhances energy production by regenerating adenosine triphosphate (ATP) from adenosine diphosphate (ADP), particularly aiding high-intensity activities like weightlifting and sprinting. Below I've done my best to come up with a metaphor to help you understand this.
How does it work
Hopefully this makes sense. Think of your body as a Torch. The ATP (adenosine triphosphate) is the battery that powers the light. When you turn on the flashlight, the battery drains, turning ATP into ADP (adenosine diphosphate), which is like a dead battery. To keep the light shining, you need to recharge the battery by turning ADP back into ATP. Now, creatine is like a portable power bank. It stores extra energy (in the form of phosphate) that your muscles can tap into during short bursts of intense activity, like sprinting or lifting weights. When your "battery" (ATP) runs low, creatine quickly donates its stored phosphate to recharge ADP back into ATP, keeping your flashlight (your body) shining bright. So, creatine isn’t a steroid or a stimulant—it’s just a handy energy reserve that helps you power through those quick, intense moments when you need it most!
Different Types of Creatine
The supplement market boasts various forms of creatine, each claiming unique benefits. However, not all forms are created equal. Here’s a closer look:
Creatine Monohydrate: The most popular and cost-effective form. Extensively studied, it consistently demonstrates increased muscle strength, performance, and size. Creatine monohydrate is almost 100% bioavailable, meaning it's readily absorbed and utilized by the body. Stick with creatine monohydrate, as it is the tried and tested form with proven effectiveness.
Creatine Ethyl Ester (CEE): A modified form of creatine monohydrate with an ester attached. Despite claims of superior absorption, studies indicate that CEE is less effective than creatine monohydrate at increasing muscle creatine levels and intra-cellular hydration.
Creatine Hydrochloride (HCL): Known for its high solubility in water, this form of creatine is bound to hydrochloric acid. However, there's no evidence suggesting this translates into better absorption or increased muscle creatine levels compared to creatine monohydrate.
Buffered Creatine (Kre-Alkalyn): Advertised as a more stable form of creatine with a higher pH, studies reveal no significant difference in performance or muscle creatine levels between buffered creatine and creatine monohydrate, despite its higher price. Takeaway - Stick to monohydrate the rest are generally more expensive and there is no evidence they are any more effective and in some cases actually worse.
The Benefits of Creatine
Creatine supplementation offers a myriad of benefits that extend beyond muscle performance:
Enhanced Athletic Performance: Creatine increases phosphocreatine stores in muscles, leading to improved ATP production and enhanced performance in high-intensity exercises. Research has shown a 5-15% increase in work capacity and maximum effort in power and strength activities.
Muscle Growth: By promoting muscle cell hydration, creatine activates pathways that increase protein synthesis and muscle growth. Supplementation can result in a 3-45% increase in bench press 1RM and a 7.2% increase in muscle mass, particularly in the upper body.
Improved Recovery: Creatine supports recovery from exercise by reducing muscle damage and inflammation. It can also enhance the effectiveness of protein supplements when consumed post-workout.
Cognitive Benefits: Around 5% of the body's creatine is stored in the brain. Supplementation has been shown to improve cognitive function, reduce mental fatigue, and enhance decision-making, particularly in vegetarians and individuals with low dietary creatine intake.
Creatine and Performance
Creatine is the researched supplement to date. A research review by Kreider examined 300 studies involving creatine, 70% of which demonstrated benefits in high-intensity exercises such as sprinting and weightlifting, with none reporting negative effects from creatine supplementation. The benefits included a 10-40% increase in phosphocreatine stores, a 5-15% increase in work capacity and maximum effort in power and strength activities, and a 1-5% increase in sprint performance.
How to Take Creatine
The average adult needs around 1-3 grams of creatine per day to support normal bodily functions. For those who exercise regularly, a daily intake of 5-10 grams may be necessary to maintain optimal creatine stores. A loading phase of 20 grams per day for one week can quickly saturate muscle creatine levels, followed by a maintenance dose of 3-5 grams per day but loading is not necessary especially if youre taking it year round.
Safety and Side Effects
Creatine is one of the most tested nutritional supplements and is generally considered safe and well-tolerated. Even long-term use of up to 30 grams per day for five years has shown no harmful effects. However, some individuals may experience minor side effects such as nausea, cramping, and bloating, particularly during the initial phases of supplementation, just be sure to stay well hydrated. It is always advisable to consult with a healthcare professional before starting any new supplement regimen.
The Catch (hint there’s not really one)
While creatine offers many benefits, it may not work for everyone—especially people who already have high levels of stored creatine in their muscles, such as trained athletes or those who regularly consume a high-protein diet. However, individuals new to exercise or those with a low-protein or plant-based diet may benefit more from creatine supplementation.
When to Take Creatine
The best time to take creatine is post-workout. Insulin helps drive more creatine into muscle cells, and the body absorbs many nutrients better after a workout. Taking creatine with your post-workout meal will help its uptake into muscle cells and refuel your body's low creatine phosphate stores but I wouldn't worry to much about timing just concentrate on it daily that will be ok.
Conclusion
Creatine is a powerful and well-researched supplement that offers numerous benefits for athletes and regualar people who just want to get an extra 5% out of their training. From enhancing performance and muscle growth to supporting recovery and cognitive function, creatine is a versatile tool. While it may not be a miracle solution, its proven effectiveness makes it a worthy addition to any supplement routine. Remember, while creatine supplementation can provide a significant boost, it should be combined with a balanced diet, regular exercise, and proper hydration to achieve the best results. Stick with creatine monohydrate, the tried and tested form, and enjoy the gains and performance improvements it has to offer.
By understanding the science behind creatine, its benefits, and how to effectively incorporate it into your workout regimen, you can make the most of this powerful supplement. Whether you're a seasoned athlete or just starting your fitness journey, creatine can help you achieve your goals and unlock your full potential. Stick with creatine monohydrate, your gains and wallet will thank you!
If this was helpful and you would like a deeper dive into creatine - e.g. the benefits for women or its effect on brain function and health comment below or let me know.
Disclaimer
This blog post is not intended to provide nutrition advice. It is a round-up of the research and benefits of creatine. Always consult with a healthcare professional before starting any new supplement regimen.
